To make bulk arms that don’t even fit into the sleeve, the back of the arm is miraculous! Along with the front arm movements, you must also have your muscles on the back of your arm. The trilogy muscle, or the back of the arm, is responsible for rotating the elbow and holding the hands constant. If you strengthen your triple muscles with your back movements, you will eventually have more skilled and beautiful arms; Because the triple muscle forms two -thirds of the arm. Join us to explain the reason for our emphasis on the movements behind the arm.
The arm movements without the device with the tutorial video
In the video below, we’ve put together a set of the best arm movements at home (without the need for a device).
Video tutorials on the back of the arm at home
Now we are going to introduce and teach the movements behind the home arm. These movements do not require any other facilities except for a dumbbell and you can easily do them at home.
1. The motion of the swimming of the plural
Undoubtedly you are familiar with swimming, and maybe every day you will use it in your workouts. By doing this standard move, it will involve the muscles and hands and only the muscles behind your arm will be strengthened if you change your hands.
Swimming
How to move
While your hands are less than your shoulders and your breasts, be swimming on your hands;
This will be your starting point;
Lower yourself down to the nearest place where your chest does not touch the ground;
Then return to the starting point using the back muscles of the arm and chest.
2. The move of the bench to a flat foot bench
If you have trouble moving the traditional dip, why don’t you do the bench? Of course, keep in mind that you do this slowly and do not pressure your muscles. If you have a burning sensation in the back of the arm while moving, there is no worry, keep going. This burning is a sign of your muscles involved.
Dip
How to move
First make a flat bench or platform;
Put your palms on the edge of the bench so that your fingers are forward;
Put your heels on the floor. The legs are almost smooth, but don’t lock your knees so keep your knees bend slightly;
Move down to the bottom until the pressure on the shoulder joints is not created;
Try not to be too far from the bench;
Then move upwards.
1. Dumbbell
This exercise of the back of the arm is one of the models of breast press motion in which the hands are locked to lift the weights and put more pressure on the back muscles of the arm. When you use dumbbells to make this movement, weights are asymmetric on the body, and in addition to more muscle involvement, you need to consume more energy to maintain balance.
The back of the dumbbell’s arm
How to move
Lie on the table as you hold the dumbbells in front of your shoulder;
The hands should be completely stretched and formed with a upper body or ground;
Your palms should be fixed in front of each other and the elbows; This will be the starting point of movement;
Subscribe to the dumbbells down to the side of the ear;
Be careful to have the upper half of the hands and elbows constant;
Return the dumbbells to the starting point using the back muscles.
1. The move behind the arm sitting dumbbell single
Performing this exercise from the back of the arm with one hand will cause the muscles of the chest and back of your arm to get involved.
The back of the arm sitting dumbbell single
How to move
First select a suitable dumbbell and sit on the bench;
Take a dumbbell with one hand and bend the top, the elbows to bend and bend downwards;
Don’t let the elbows open too much to open;
Your arm should be close to your head;
Then open the elbows and straighten;
Try not to move the elbow to the back and forth;
Run the movement for the other hand as you finish.
1. Cake
If you do not have enough time to practice your arm and exercise program or want to save time, it is best to dumbbells at the same time with both hands.
Of course, focusing on the back of each arm separately, it will undoubtedly be more effective in the long run. So try not to rotate your body while moving and pause at the beginning and end of each repetition.
Back of the dumbbell cake arm on the couch
How to move
First take a dumbbell with your right hand, and keep your balance by placing your knees and left hand on the couch; The right foot should be away from the body and its floor is completely on the ground; Then hold the dumbbell while the palm is bent forward while the palm of the hand is to the body; The arm should be next to the body and parallel to the surface of the earth; The elbow should also bend and be on the back of the body, this is the beginning of the movement; Now, without moving the arm, take the breath out and remove the dumbbell as long as the hand is straightened; Keep the contraction for a moment, then bring the dumbbell to the starting place by pulling the soul inside; In this exercise only the forearm should be moving, so make sure the other members are fixed; When the number of repetitions is finished with the right hand, do the number of repetition with the left.
Back -up exercises at the club with video tutorials
It is time to go to training special movements to strengthen and form the muscles behind your arm. In the following, we will teach you the best arm and armpit gestures that are specific to the club.
1. Back arm
The back of the arms ez rod
How to move
First take the lari rod to the size of the shoulder or slightly and lie down on the bench; Take the rod above the head, the elbows fixed and bend down and slow down the back; Don’t let the elbows open too much to open; Then open to the elbows and straighten your hands; Try not to move the elbows forward; Be sure to hook behind the weights.
2. Back
The main area involved while doing this will be the same behind your arm; As long as you do the move properly.
For example, if you choose a heavy weight to move, your back and shoulder muscles will be more involved with the goal of engaging the back of the arm. As a result, it is best not to go for too much heavy weights.
Back
How to move
First hold the rope handle while attached to the wiring at high altitude;
The palms of the hands should be toward each other;
Stand up while the body is slightly forward -to -be;
Your elbows should be close to the body and have an angle of 2 degrees; This will be your starting point;
Put your hands down to the thighs; At the end of the movement, the hands must be completely stretched and perpendicular to the earth;
Your elbows should be fixed alongside the body and only the foresmous;
Be careful not your wrist or not broken;
After a brief pause, go back to the starting point.
1. The movement of Dip Parallel
In this professional move, you should try to lift your entire body weight and move your arm with the help of muscle back.
Tip: If you have a shoulder problem or arthritis, preferably remove the last part of the movement and do not raise your body.
Deep Parallel
How to move
Be on the parallel device to get started;
At the starting point of your body while the hands are stretched and the joints are almost locked. Hold up;
The upper body is perfectly smooth and your head is too high; Slowly go down;
The upper body should be smooth and elbows on the side of the body;
This helps you to get the muscles of the back of the arm more;
At least go down to the place where the arm with a forearm of ninety degrees is down;
Then return your body to the starting point using the back of your arms.
1. The back of the arm from the back of the rope
When you decide to engage the muscles behind the arm, you probably forget that this muscle consists of three important parts:
Long head
External head
Internal head
The last part of the muscle, or long head on the arm, does not receive enough attention and is not well practiced. Unless you use movements that need to raise your hands above the head.
The back of the arm from the back of the rope
How to move
First attach the rope to the pulley while adjusted in the waist height;
Hold the rope with both hands.
The palms of the hands should be toward each other;
While the hands are perpendicular to the ground and the fist is to the ceiling, the elbows must be close to the head;
This will be your starting point;
Now, at the same time as the tail operation (in the breath of breath) and keeping your hands constant, slowly wrap the rope;
Lower your hands to the place where the muscles behind the arm are completely stretched.
1. The back of the arm
You can do this exercise on the ground to do this exercise on the back of the arm if you don’t even find the bench.
Although this move is very diverse, there is still one common point in all of them, the elbow stretch. When you lock your hands while moving, the muscles behind the exterior and the long arm are involved, and the more you extend the slope of the bench, the longer the head of the back muscle will become more involved. On the contrary, the more you exceed the slope of the bench in the negative direction, the greater the pressure on the outer head of the muscle behind the arm.
The back of the arm
How to move
First lie down on the chest presses table;
Put the hands close to each other to separate the halter out of that place;
Is almost the same width of the shoulders or the width of the chest;
After lifting the halter, keep your hands straight; This will be the starting point of movement;
Then, at the same time by performing the tail operation (in the breath of breath), slowly lower the barter to the middle of the chest;
Be careful when lowering the effect on the muscles of the back of the arm, and hold the elbows and hold beside the body;
After a brief pause at the lowest point, return the halter to the starting point;
Use the back muscle to lift the rod.
Sample
Now we give you a sample of the back of the arm to get to know the back of the arm. It is important to note that you need to have your own specific program to achieve the desired result and prevent any damage.
Move
Number and repetition
Single -hand swimming
2 sets
Behind the wiring arm
First set 1 Second set | Third set 1
The back of the dumbbell’s arm
2 sets
Standing behind the arm of the halter
2 sets
Deep on the ground
2 sets
Dumbbell’s back cake
2 sets
Back
First set 1 Second set | Third set 1
Single -hand swimming
How to move
Lie on the left side, lie on the floor, the palm of your right hand on the floor and in front of your body and beside your breasts; In the same case try to push your ground with a little pushing down the ground; Then run this move for your left hand.
Behind the wiring arm
How to move
First place the wiring at the highest point and attach the smooth rod to it;
While the spacing of the hands is as shy and the palms of the hands are downward, hold it;
Should be a little forward while standing while standing.
The upper half of your hands should be close to the body and perpendicular to the ground;
Your forearm should also be in front of the wiring machine; This will be the starting point of movement;
At the same time as exhaling (breath out) using the back muscle, cut the rod to the place where the legs reach the legs and the hands are completely stretched;
The upper half of your hand should remain constant at all times;
After a brief pause at the lowest point at the same time by performing the tail (inserting the breath), return the rod to the starting point.
The back of the dumbbell’s arm
How to move
Lie on the table as you hold the dumbbells in front of your shoulder;
The hands should be completely stretched and formed with a upper body or ground;
Your palms should be fixed in front of each other and the elbows; This will be the starting point of movement;
Subscribe to the dumbbells down to the side of the ear;
Be careful to have the upper half of the hands and elbows constant;
Return the dumbbells to the starting point using the back muscles.
The back of the arm standing the halter
How to move
Take the barter rod to the size of the shoulder or slightly folded and stand upright;
Take the rod above, the elbows fixed and bend down;
Don’t let the elbows open too much to open;
Then open the elbows and straighten your hands;
Try not to move the elbow forward;
Be sure to put the clamp behind the weights.
Deep on the ground
How to move
Stick on the ground so that your hands are behind your body;
The palms of the hands to be placed on the ground;
The fingertips facing the front should be completely separated from the ground. The knees be slightly bent;
In this case, try to go down and bend the elbows and then climb.
Back of the dumbbell cake arm on the couch
How to move
First take a dumbbell with your right hand, and keep your balance by placing your knees and left hand on the couch; The right foot should be away from the body and its floor is completely on the ground; Then hold the dumbbell while the palm is bent forward while the palm of the hand is to the body; The arm should be next to the body and parallel to the surface of the earth; The elbow should also bend and be on the back of the body, this is the beginning of the movement; Now, without moving the arm, take the breath out and remove the dumbbell as long as the hand is straightened; Keep the contraction for a moment, then bring the dumbbell to the starting place by pulling the soul inside; In this exercise only the forearm should be moving, so make sure the other members are fixed; When the number of repetitions is finished with the right hand, do the number of repetition with the left.
Back
How to move
First set the wiring machine at the highest point;
Stand next to the wiring machine;
Drag the wiring with the opposite hand so that your elbow is fixed to the waist and your hand is in the middle of the chest;
This will be your starting point;
Drag your hand now to be on the side of the body;
The elbow must be completely fixed while executing the elbow movement;
Run the movement for the other hand as you finish.
Importance
One of the important points in the anatomy of the body is that the back muscles make up more than two -thirds of the individual arm. Now the larger and larger the muscle, the more amazing the appearance of the arms will be.
Don’t make a mistake, not just working on the back of your arm muscles is not just for beauty; Strengthening this muscle will have a great impact on performing movements such as chest press and shoulder movements. Remember, in order to make your body completely like professional, muscular bodybuilders, you must follow a professional bodybuilding program with a diet.
A few tips to bulk the back of the arm
To get a better result, it is best to keep in mind:
The back of the arm is a small muscle; However, it needs recovery. So it is best to work on the back of the arm only twice a week.
You can apply 1 to 2 sets of arm each time, depending on your level and ability.
Whether you want volume or intend to tighten the arm; Choose the heaviest weight in your ability.
The muscle in the back of the arm can be performed after chest, shoulder or armpit. Of course, sometimes your coach’s diagnosis may be to do the rear and the front of the arm on separate days.
Final speech
Doing the back of the arm will have a great impact on the beauty and bulk of the arm muscles and even the front. In this post we introduced and explained the muscles on the back of the arm. You can do them at home and at the club.
If you are looking for a proper program that focuses on your personal characteristics, you can get help from professional and bodybuilding experts. Write your questions and suggestions in the comments section.
Frequently asked questions
What is the best exercise to strengthen your back muscles?
Many different exercises help strengthen the back muscle, but two of the best include the “back of the arm” and “the back of the arm with a single hand dumbbell behind.”
How many times a week do I have to do the rehearsal training?
2 training sessions a week are recommended for proper growth and recovery.
Can I practice the back of the arm at home without equipment?
Yes, with gestures such as a dip on the chair, the swimming hand and the back of the wall can be practiced at home.
Why not grow behind my arm?
It may be due to improper performance, inadequate exercise, inadequate nutrition, or incomplete recovery.
Does the rehearsal of the arm make the arm lean?
Practice strengthens and shapes muscle, but for topical leanness, overall body fat should be reduced through nutrition and aerobic exercise.
