How To Get Stronger Arms

Hi, I'm Joe from Soho Gyms. Today we're at the Waterloo site, and I'll be showing you how to make great muscles. Today we're looking at how to get stronger arms, and for this, we're going to be using dumbbells.

Dumbbells are small weights like so, which fit into one palm of each hand. For this exercise, we're going to need two dumbbells, one for each hand. We're looking at a bicep curl.

What you need to do is start with your palms facing forwards, and you're going to curl the weight up to your shoulders, and slowly back down. It's important, while doing this exercise, that you keep your upper arm nice and straight and the movement only comes through your elbow. You also want to engage your core, your abs and your lower back, to make sure that you don't swing back and the movement comes, again, from your elbows as your forearm lifts the weight up to your shoulders and slowly back down.

For building stronger arms, you want to be lifting quite a heavy weight, for about six to eight reps, for three sets. And by doing this exercise, you'll build up stronger arms. A variation of this exercise is by turning your palms facing in towards you and curling up without the rotation, and these are called hammer curls.

Hammer curls work a slightly different part of your bicep. Again, working six to eight reps with a heavy weight will help increase the strength of your arms. We're looking at building strength, so you want to use a heavy weight, about six to eight reps, and if you find you can do more than than eight repetitions, you need to choose a heavier weight.

If you can't do six repetitions, you need to choose a lighter weight. .