These three exercises are good to add to your routine to strengthen your arm muscles in one go.
Bicep curls - A study found a link between physical activity, like bicep curls, and cognitive performance in older adults. So bicep curls won't just make you stronger they'll make you more intelligent too.Stand holding a dumbbell in both arms, with your arms hanging by your sides. Ensure your elbows are close to your torso and your palms facing forward. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.
2. Upright rows - The upright row is considered one of the best muscle builders for the back and shoulders, but it is also regarded as potentially dangerous for the shoulders. To perform an Upright Row, hold a barbell or dumbbells in front of your body, pull the weight vertically to about neck height and then lower under control.
3. Lateral raises - Are very good to strengthen your shoulders. Strong shoulders make most arm movements easier, whether you’re throwing a baseball, passing food across the table, or lifting a suitcase that’s a little too heavy. Virtually every upper-body exercise involves your shoulder muscles to some extent, so strengthening your shoulders enables you to lift heavier weights for chest and back exercises. How to do - Stand or sit with a dumbell (use the right weight - don't go to heavy if this is your first time) in each hand at your sides. Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down, again in measured fashion – you’ll find it all the harder if you avoid speeding up. A lot of people will cheat by “shrugging” the weights up using their traps. Resist the urge to do that by not raising your shoulder blades during the rep – instead focus on the delts.Aim for 10-12 reps with perfect form.
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