The Best 10 Arm Muscle Exercises

Thanks to the Emg test results, scientifically proven best arm movements will guide our training to improve your arm muscles as soon as possible. The movements that we determine as the best arm muscle development exercises are determined by evaluating according to the electromyography test results. With the best arm muscle enlargement movements determined by the opportunities provided by science and technology, you will reduce your time and injury risk by avoiding unnecessary movements.

Biceps Exercises

Aside from its individual functions, both heads of the biceps brachii work synergistically during more complex movements such as basic bending movements and supination of your palm. Thus, the individual position of the hands determines which of the two heads of the biceps carries the main load of the movement. It is evaluated by comparing the tests performed while determining the best biceps movements.

For example, in some studies, Scot curl is in the 3rd place, while in another study it is in the 4th place. These studies show the close difference of each other. Other exercises appear to be quite close to each other, although typically different. If a movement is effective, it will not be correct to do the same movement. If you want to run the arms from different angles, you can choose other exercises whose effects are close to each other and improve your bicep in less time.

The Best 10 Arm Muscle Exercises
  • Biceps Brachii Short Head: The upper arm is the short one located inside the biceps muscle towards the body. Scapula starts from the shoulder blade. The humerus passes through the upper part of the upper arm bone towards the body and from there is attached to the upper part of the Radius bone, which is on the outer part of the forearm bone.
  • Biceps Brachii Long Head: The upper arm is the longest one located on the outer part of the biceps muscle relative to the body. The humerus starts from the upper end of the upper arm bone and connects to the Ulna forearm bone.

Best Arm Muscle Exercises

Scientifically Proof!

What is Biceps Emg Test? Electrodes are attached to the biceps muscles, Short head, Long head muscles of each athlete to measure the total muscle activity through a wireless electromyography (EMG) machine, and how the movement affects the muscle structure is determined by the electrodes while the specified movements are applied within the framework of certain rules. In this way, scientific movements are detected.

Electrography (emg) Biceps Results

The Best 10 Arm Muscle Exercises

Concentration Curl (Long Head)

In order to effectively target any muscle group, that muscle group must be completely affected. Concentration curl, which forms the mass of the biceps peak, allows you to focus more on the outwardly long head of the biceps, as you turn your arm towards your body while concentrating curls.

The Best 10 Arm Muscle Exercises

If you want bigger biceps, this is one of the most important biceps movements you need to know. To find out what the most effective biceps exercise is, the Concentration Curl movement takes the first place in the research conducted by the American Exercise Council at the University of Wisconsin in 2014.

İncline Dumbbell Curl (Long Head)

The Best 10 Arm Muscle Exercises

Incline Dumbell press can help you with tighter contraction and deeper stretching. It is a successful movement to make the biceps muscles longer and more flexible. The muscles stretch excessively, as you fully swing the arms back. The long head forms an important part of the biceps. We can say that the incline dumbbell curl is one of the best exercises to enlarge the bicep since the incline dumbbell curl has a better effect on the long area and based on the data from the test results.

Scot Curl Z-Bar (short Head)

The Best 10 Arm Muscle Exercises

The Z Bar has a wavy middle section that provides a semi-sup grip. This movement ensures that the biceps are effectively isolated while using a joint-friendly grip. Scot Curl has more effect on the short head, which is the inner side of the bicep. Keeping your wrists in the strongest position possible and turning it towards your body “locks” the joint and keeps it steady. According to IFBB bodybuilders and many experts, the Z Bar is better than a straight bar, because your way of grip puts both your wrists and elbows to a more natural position than a straight bar. Although both movements are quite similar, the Z bar reduces the load on your wrists. So it allows you to have a healthier workout.

Barbell Curl (Long Head)

The Best 10 Arm Muscle Exercises

Brachioradialis muscle is a small muscle mass that is attached to the biceps and brachiolis muscle on the upper arm of the forearm, which performs the pulling task. Barbell Curl works to develop this muscle mass. In this way, larger arms and stronger wrists are built.
Thanks to the Barbell Curl movement, we train the Brachialis muscle, which makes our arms look large. If this small muscle mass is developed, which is very important, it makes the arms look larger and bulky when viewed from the outside.

The Best 10 Arm Muscle Exercises

Based on the grip patterns, you can decide which side the Barbell Curl movement should more actively influence. If your goal is to actively operate both biceps muscles, you can do the movement with a grip at shoulder level.

Cable Curl (short Head)

The Best 10 Arm Muscle Exercises

Cable Curl is a biceps exercise in a cable cross machine or triceps station machine by pulling the weight up and down using a straight bar (rope). The rope also affects the Brachioradialis muscle, which is very important for the forearm.

It is important to hit the short head because it gives your biceps width and thickness. When you look at your arms in that front-double-biceps position, you can see how wide and thick your biceps are. This is mainly due to the short head. So don’t always just focus on the long head to create the summit. Short head is also important for general development and aesthetics.

Hammer Curls (Brachioradialis)

The Best 10 Arm Muscle Exercises

The brachioradialis muscle is a small muscle mass on the upper arm of the forearm, connected to the biceps and brachiolis muscle, performing the pulling task. It is absolutely necessary to stimulate the Brachioradialis muscle as effectively as possible and to develop a larger forearm. By working with your focus on Hummer Curl or Overhand reverse curl, you will ensure that this muscle mass develops.

The Best 10 Arm Muscle Exercises

Triceps Rear Arm Movements

Triceps anatomy

Triceps are located behind the humerus, between the elbow and shoulder, and consist of three muscle heads, long, medial and lateral.

The Best 10 Arm Muscle Exercises

Lateral head

The lateral head of the triceps is located on the outside of the humerus. This is the horseshoe shape shown at the top of the back of your arm.

Medial Head

The triceps medial head is located in the middle of the back of the upper arm. It starts from the humerus and ends at the elbow and lies across the long head.

Long head

The long head of the triceps is the largest part of the Triceps and is found as it runs down the back of your arm. The long head differs from the medial and lateral heads, as it crosses the shoulder joint and helps shoulder elongation.

While it is important to know where each one is located on your arm, it is very important to know how best to target and each of the triceps heads. First we will focus on the long head, which makes up most of the mass in your triceps.

Scientific Proof

What is Triceps Emg Test? Electrodes are attached to each athlete’s Triceps Long, Medial and Lateral head to measure total muscle activity through a wireless electromyography (EMG) machine, and how the movement affects the muscle structure is determined by the electrodes while the specified movements are performed under certain rules. In this way, scientific movements are detected.

Emg test results by the American exercise council

The Best 10 Arm Muscle Exercises

Triangle – (Diamond) push up 

The Best 10 Arm Muscle Exercises

This pushup is a great exercise to increase your triceps strength and improve triceps muscles. As you can see in the list above, it is a body-weight exercise that affects all of the Triceps muscles. Therefore, it takes the 1st place among the best triceps movements. This movement may be harder at first because it is more difficult than normal push-ups. However, in the following periods, you can perform weight movement by putting weight on your back.

It is important to make the movement right in order to get the best efficiency. Hands should be as close and triangular as possible. In this way, the triceps muscles are tightened and perform an inevitable interaction for hypertrophy. If you perform the movement incorrectly, you can damage the shoulder joints.

Kickback

The Best 10 Arm Muscle Exercises

Although the kickback exercise is an isolated movement that works the back arm triceps muscles, it works more actively for the Lateral head area. In addition to gaining strength and strength, you can provide a more voluminous and aesthetic appearance of your arms by doing Kickback movement. Kickback movement makes it easy to use your upper body in daily activities such as pushing heavy loads, swimming, rowing and upper body sports such as boxing.

Bench Dips

The Best 10 Arm Muscle Exercises

The compound that focuses on your triceps and also increases strength in your shoulders and chest is body weight exercise. It affects both lateral and long head muscles. Therefore, it is among the best arm muscle development movements. As the name suggests, you need a coffee table or chair to perform the exercise wherever you want. Bench dips Increases the compression force in your joints. In this way, it increases the stability. It will be useful for you to add the Dips movement to your training program for strong and bulky arms.

Triceps Extension

The Best 10 Arm Muscle Exercises

This movement allows us to focus on the perfect form in one arm. It also provides a wider range of motion. So you can be sure that every part of your triceps muscles works with motion. As with all forms of exercise, you can apply it by determining the ideal weight and resting it equally in both arms, since you do not overdo it with the weight you use.

Note: It is never a good idea to keep heavy weights on your head. Moreover, this exercise requires you to move your triceps over a full range of motion to work properly. working too weigth makes this difficult and increases your risk of muscle injury.

Rope Pushdown

The Best 10 Arm Muscle Exercises

In addition to gaining strength and strength, you can provide a more voluminous and aesthetic appearance of your arms by doing pushdown movement.
Strong triceps help stabilize your shoulder joint, as they act as the extensor of the elbow and shoulder. The stability of your shoulders and elbows will increase as the triceps strengthen your muscles.

Leave a Reply

Your email address will not be published. Required fields are marked *