A good
routine for strong and muscular arms not only requires weight and resistance exercises, it is also essential to add stretches as a complement, since these are the ones that will help develop flexibility, improve range of motion and have a good recovery at the end of the routine.
Training without stretching first (and warming up) can increase your chance of injury , plus it prevents you from being able to do each exercise correctly and as smoothly as possible, so save yourself that time thinking that this way you can do your training a bit. shorter is a terrible idea. Stretching relieves tension and stiffness in your muscles, which you can get from sitting all day or from poor posture.
Even if you do not train with an expert trainer and prefer to use an app with routines , you will find that everyone takes a few minutes to stretch and that is because, with most exercises, flexibility and mobility are essential to gain strength and muscle mass, and when it comes to the arms, there are a few stretches that are very effective.
You should not force the movements, but stretch in a relaxed way and as far as your body allows, taking care of your breathing and posture , all this will also help you to be in the right mood for your workout.
The best routine for strong arms starts with these essential stretches:
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| Stretching helps prevent injury |
Standing bicep stretch
This stretch targets the biceps, chest, and shoulders. Stand up straight with your feet slightly apart, bring your arms behind your body and place one palm over the other, then raise your hands as high as you can, hold the position for a minute and lower to finish the repetition. Repeat 1-3 times.
Seated bicep stretch
For this stretch, your neck, back, and head must be aligned . Sit on the floor with your knees bent and your feet flat on the floor, place your hands behind you with your fingers pointing outwards and distribute the weight between your feet, buttocks and arms. Move your glutes towards your arms and hold for 30 seconds (without moving your hands) and then return to the start.
Eagle arms
This exercise stretches the shoulders and upper back, helping with flexibility and stability, and helps correct poor posture. Get down on the floor, Inhale, stretch your arms out to the sides. Then exhale, bring them forward, swing your right arm under your left, and grab the shoulders with your opposite hands. If you have more flexibility, release your grip and continue wrapping your forearms together, trying to touch your palms. Inhale and lift your elbows a few more inches, relax your shoulders down, take a few breaths, and then switch sides.
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| You can also correct your posture |
Inverted sentence
For this movement you must rotate your arms in a way that is not common, which makes it more effective to work shoulders and forearms . Place your hands behind your back with your fingertips pointing toward the ground and your elbows bent. Take a deep breath and as you exhale, turn your hands so that your fingers point upward and then try to play with the opposite fingertips. You should move your hands up along the line of the spine.
Long arms
This upper body exercise stretches your arms and chest . To do this, stand up straight, clasp your hands, and extend your arms out in front. Inhale and begin to spread your arms until you stretch as far as you can without being uncomfortable, keep your palms pointing forward, then exhale and bring your arms together slowly until you return to the starting position.
Arm swing
This stretch works the delts, biceps, triceps, and pecs at the same time, making it one of the best exercises you can do. To start, bend your knees to get into a squat position. Watch your breathing and start slowly moving your arms back and forth like a runner, trying to keep your arms at a 90 degree angle and not crossing your body. Gradually increase your speed until you reach maximum effort.
