5 Easy Ways to Form an Arm Muscle

Train the upper body, one of them by forming arm muscles, not only play a role to beautify the body appearance. More than that, exercising arm muscle is beneficial to make body performance better.

5 Easy Ways to Form an Arm Muscle

How to build arm muscle?

Strong arm muscles make it easier for humans to perform daily activities, even simple ones, such as grabbing objects on a high shelf, carrying a grocer, holding a child, or hauling a pile of clothes.

The following series of movements can be tried by themselves at home or on the sidelines of a break in the office. It does not take long, just about 10 minutes per day. This movement can even be done while watching TV or waiting for the laundry in the washing machine to dry out. But previously recommended to start with a stretching and heating movement for 5 minutes to reduce the risk of muscle injury.

1. Bend the upper arm

This movement is suitable to be applied as a starting point of exercise that wants to form arm muscles.

• Stand with both legs opened shoulder width while holding a dumbbell or water-filled bottle in both hands.
• Gradually, bend both arms on the side of the body and lift the load up to shoulder level. Hold on for a while, then lower it again. Repeat 5-10 times on each hand.
• When doing this movement, tighten the stomach and buttocks to get better results.

2. Press and lift (press up)

Push-up is the most appropriate movement in the muscles of the arms, chest, and shoulders. Take a push-up position by doing the following moves.

• Straighten both hands parallel to the shoulders with the distance between the palms wide enough on the floor. The body forms a straight line from head to toe. Straighten your legs, with your knees not clinging to the floor.
• Lower the body by bending the elbow to the outer side until the chest drops about 2.5 cm. Hold for a while, then straighten your elbows again. Repeat 10-15 times.

As a first step, try this movement with your knees positioned against the floor. For maximum results, remember to keep your back and pelvic straight during the motion.

3. Rely on the wall

To train your tricep or upper arm muscles, you can try exercises using the wall. Stand facing the wall with the distance between the body and the wall approximately one arm. 

• Perform the following movements. Place both palms on the wall at chest height, can be far apart or close together.
• Bend your elbows to lower body close to the wall. Keep your body straight by allowing the heel to lift as the body approaches to the wall. Hold on for a while.
• Straighten your arms and straighten your body. Repeat 10-15 times.

To get the maximum results, you can replace the wall used as a pedestal with a stable seat or even with a floor.

4. Rely on chairs

This exercise is primarily intended to form the upper arm muscle. Sit on a stable chair with your hands holding both sides of the chair, then do the following steps.

• Lift the body by resting on both hands until the butt is not attached to the seat cushion. Make sure the knee is open and bend 90 degrees.
• Get up and lower your body until you are in front of the chair with both hands clinging to the horizontal section of the chair and knees open and bending 90 degrees.
• Tighten your arms and restore your body back to the chair. Repeat 10-15 times.

As a first step, this exercise can also be done on the floor, without a chair.

Also Read : 4 Types of Exercise Effectively Forming Women's Muscles

5. Straighten your upper arm

Kneel with one knee bent forward, forming a 90-degree angle. If the front is the right knee, lift and straighten your left hand straight back as far as possible.

Hold for a few moments, repeat 10-15 times, then repeat with left foot and right hand. To get more leverage, you can place a dumbbell or water-filled bottle in your hand while doing this movement.

End this series of movements with cooling for about 5 minutes to stabilize breathing and heart rate. In addition to routinely performing the above simple exercises, in order to get the best results, forming arm muscles should be supported by a healthy diet and exercise routine that involves all members of the body.

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