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According to personal trainer Chrissy Signore, arm exercises are a vital part of any training routine, yet many people choose ineffective and simple to perform improperly activities.
She stated that workouts that target many muscle groups, such as push-ups, are more effective in developing functional arm strength and preventing injury than those that target a single muscle, such as bicep curls.
Signore placed bicep curls and double tricep extensions among the worst exercises because they isolate a single muscle and are simple to perform improperly.
5. Bicep curls are ineffective and easy to perform improperly.
Signore, the creator of the training program Correlation, stated that the bicep curl is a poor arm workout since it is simple to perform incorrectly and solely targets the bicep.
She stated that males frequently lift excessively high weights, causing them to shove their core forward, round their shoulders inward, and swing their arms to raise the weights to their shoulders. According to her, such improper form might harm your core and damage your posture by contracting your shoulders.
Signore, in contrast, has observed that women do not lift enough weights. In order to get the most out of a strict-form bicep curl, you should feel muscle fatigue by the eighth repetition of a 10- to 12-rep set, according to her.
She stated that the bicep curl is not very practical because you rarely use only your bicep when lifting or moving objects in everyday life. She stated that exercises that use more of your upper body are more functional and save time because they target different muscles.
Double tricep extensions can cause harm.
According to Signore, the single tricep extension is a terrific exercise, but executing it with two weights at once can result in damage.
Follow this technique to execute a single tricep extension, she said.
One hand should be placed on a bench for support.
Hold a dumbbell in the other hand with the palm facing inwards
Raise the weight until your elbow is tucked against your side.
She said that your arm should be at a 90-degree angle before extending it backwards as far as you believe you can.
Return to a 90-degree angle, then repeat
She explained that for the double tricep extension, you must lean over without a bench for support and extend both arms simultaneously. Signore stated that people frequently round their backs and tighten their necks instead of maintaining a straight back, which can be detrimental to the neck and lower back.
She added that you should avoid swinging the weights during the activity.
The dumbbell curl and press is functionally superior to the bicep curl.
Signore stated that the dumbbell curl and press is a functional adaptation of the bicep curl.
In addition to bringing the dumbbell to your shoulder with your elbows at your sides, like in a conventional bicep curl, she advised that you press the weights over your head while twisting your hands so that the palms face forward.
She explained that the biceps, shoulders, and triceps are all engaged in the dumbbell curl and press exercise. She stated that it is much more typical for all of these muscles to operate together while picking up and moving objects in everyday life.
Signore advised caution when performing the press so as not to injure your shoulder.
2. Push-ups are versatile
In addition to working your arms, push-ups also engage your core, triceps, chest, and outer shoulders. She added that they have several versions that make them harder or easier and can target different muscle groups.
She suggested bringing your elbows closer to your torso to strengthen your triceps, or performing a T-push-up to strengthen your biceps and shoulders.
As you come up from a push-up, she instructed you to stretch up and behind you with one arm for the T-push-up. She advised alternating between both sides.
Wall balls involve the whole body.
She stated that wall balls are Signore’s favorite arm exercise because they engage nearly the complete body.
Here’s how to proceed:
Straighten your back and stand around 2 feet from a wall while holding a 10- to 20-pound medicine ball.
With your feet shoulder-width apart and slightly angled out, sink into your heels as if completing a squat, and then explode forward to throw the ball vertically up to the wall.
Catch the ball gently and squat back down.
Wall balls exercise your shoulders, biceps, triceps, chest, back, abs, glutes, quadriceps, and hamstrings, as well as being excellent for cardio and calorie burning, she said. She recommended 30 seconds at a time or 10 to 15 repetitions.