How To Increase Arm Strength

Don't waste anymore time wondering how to increase arm strength. With the right tools, you could be on your way to having strong arms. It takes some discipline and endurance, but it can be accomplished by almost anyone.

To increase arm strength, you will need:

• dumbbells
• barbell
• bench
• jump rope

1. Warm up. Before working to strengthen any muscles, you should always stretch. Stretch your arms to reduce the risk of muscle cramps and injury. Warm up for about five to ten minutes before you begin arm strengthening as well. The warm up will loosen your muscles for exercises. Jump rope is considered to be a great warm up exercise.
2. Work on your biceps. To increase arm strength, work your biceps brachii, which is the flexor muscle in the upper arm. Do repetitions of standing barbell curls and barbell bent over row. Completing  bicep curls is a great way to increase arm strength. Use your dumbbells to do seated bicep curls, preacher curls, and wrist curls. Only lift as much as you are comfortable with. Some may believe that heavier is better. This is only true if you can handle it.
3. Work on your triceps. The triceps brachii is the the tense muscle in the back of the upper arm. Working this area will increase overall arm strength. Suspended push ups, chest press, and overhead tricep extensions will help increase strength in your triceps. You can also use your barbell to do shoulder press and tricep extensions. Be careful not to over work your muscles. This could cause strain and serious injury. 
4. Cool down.  A cool down is necessary to allow your body to relax and go back to a resting state. The cool down limits the muscles soreness or fatigue. Stretching is also an important part of a cool down.  Stretching your arms after strengthening will release most of the tension. Remember, a cool down is a slow pace work out. A walk is also a good example of cool down exercise.

Resource:

http://www.acefitness.org/