Well-defined arms are a surefire way to tell the world you’re working out. But having visibly toned and defined arms isn’t just about looks – it symbolizes strength and confidence. Whether you want to rock short-sleeve pride or feel more confident in your own skin, adding the following daily strength exercises to your fitness regimen is imperative for men of all ages. To help you develop sleeve-breaking arms, we talked to T.J. Mentus, CPT, a certified personal trainer at Garage Gym Reviews, who compiled a list of seven great exercises that target your biceps, triceps, and shoulders, giving you the perfect foundation for sculpted arms. Strengthening your arms can improve your upper body strength, improve functional movements and boost your metabolism. So get ready to learn all about the seven best daily strength exercises for men to get defined arms. You can thank us later!
If you’re ready to take your arms to a Schwarzenneger level of definition and strength, read on for Mentus’ top seven strength exercises for men to incorporate into their daily routine. And when you’re ready, don’t miss these 5 regular strength exercises all men in their 30s should be doing.
Chin-ups target your biceps and back muscles as you pull yourself up with an underhand grip. The controlled movement and body weight resistance make it an effective and challenging exercise for building strong, defined arms.
“Chin-ups are one of the best exercises for building muscle in the arms, especially the biceps,” says Mentus. “The biceps work in conjunction with your back muscles to assist the body through the range of motion required to perform the exercise. Focusing on a controlled lowering promotes muscle breakdown in the biceps to allow for better hypertrophy (growth) of the muscle. to make.”
To begin, grab a pull-up bar with palms facing you and start in a dead hang. Pull your elbows toward you until your chin is over the bar. Lower yourself until your arms are straight again. Go down slowly to make it more challenging.
Usually considered a chest-strengthening exercise, the push-up is a classic exercise that uses multiple muscle groups, including your chest, triceps, and shoulders. Mentus tells us, “Pushups are another excellent bodyweight exercise for the arms. The great thing about this exercise is that a pushup can be performed anywhere.”
Start in a pushup position on the floor with your palms flat on the floor just outside your shoulders and your body aligned from the back down through the legs. Lower your chest to the floor by bending your elbows to your sides and keeping your legs off the floor. Once you touch the floor lightly, push through the floor to straighten your arms again.
This twist on the traditional bicep curls targets the brachialis muscle on the side of your arms to help build full and bulging biceps. This variation adds width and thickness to your arms for a well-rounded, defined look. “Hammer curls isolate the biceps. You can usually use heavier weights than other curl variations, which makes it more demanding,” says Mentus.
Hold a dumbbell in each hand with palms facing you. Curl the dumbbells straight up, pull the head of the dumbbell to the front of the shoulder, then lower it back down. Keep the elbows tucked in at your sides.
Don’t be put off by the name of this exercise. The skull crusher involves straightening your arms with a barbell or barbell while lying on a bench, isolating and strengthening the triceps to give the backs of your arms a little more room. “Skull crushers are an exercise that significantly challenges the triceps. When done correctly, no other muscles can help move the weight,” says Mentus.
To set up, lie on a bench with a bar in your hands shoulder-width apart and your arms straight. Keeping your upper arms fixed, lower the bar toward your face by bending your elbows. Once you’re within an inch of your face, extend your arms back straight and keep your upper arms still.
Next up on Mentus’ list of the best daily strength exercises for men to shape defined arms is the reverse curl. This bicep curl variation will engage the brachioradialis muscle, which runs down the forearm. “Inverted curls are great for targeting your forearm muscles directly,” Mentus explains. “As you build defined arms, it’s essential to focus on forearm exercises. Make sure to perform these with a barbell in a standing position.”
Start by grasping the bar with hands shoulder-width apart and palms facing you. Pull the bar straight up, keeping the elbows at your sides, then lower it back down.
This dynamic move consists of a bicep curl followed by an overhead press, using both the biceps and shoulders for an overall more muscular upper body. “The curl-to-press movement is excellent for hitting the entire arm. The curl works the biceps and the overhead press works the triceps and shoulders. I like to use this move for arm development at the gym, especially when I have a tight schedule or as a finisher,” says Mentus.
Hold a pair of dumbbells with your palms facing away from you. Curl the dumbbells up to your shoulders, then press the dumbbells overhead and rotate the dumbbells and thumbs toward each other. Lower the dumbbells back in the reverse motion.
The last of these strength exercises for men to achieve defined arms is the cable triceps pushdown. Using a cable machine and an appropriate attachment, this exercise targets the medial and lateral heads of your triceps for strong upper arms. Mentus says, “The cable triceps pushdown is one of the best isolation exercises for building defined triceps. The cables keep a constant tension on the triceps, allowing you to load them more safely than other moves. By varying your grip position, you can also target different heads of your triceps.”
Adjust your cable so that the handle is at head height. Grab it with palms facing away from you and pull your elbows to your sides. Keep your elbows fixed and extend your arms as you push down on the cable.
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