men and women have different requirements when it comes to their arms. Women prefer to have beautifully curved arms, while men want their arms to be firm and strong. Because whether the arms are well developed enough represents the strength of a man, as we often see in tv dramas, when a strong man wants to show off his strength in front of the woman he favours, he will usually raise his arms and show off his workout results, of course, the most obvious part of the arm workout results is the biceps, relatively speaking, the triceps receive a lot of cold feet.

in fact, the triceps occupies a much larger area of the arm than the biceps, it takes up two thirds of the whole arm, but because it is at the back of the arm, it is easily overlooked. But those who really understand the composition of the arm will understand that if you want to have a dominant unicorn arm, you must focus on the triceps. The triceps is made up of three muscle heads, so it is important not to be too one-sided when working on it, but to start with the whole. To train the triceps, in a unified way, is to perform arm flexion and extensions.

apart from this, what else can be done to exercise it more effectively? If you want to exercise the other two heads of the triceps, you can choose to do a downward pressure movement, but it is also possible to do an arm flexion. The large arm area of the arm should be kept stable.

the relationship between the biceps and triceps has already been introduced to you, and you know that the triceps occupies a large area of the arm, and if you want to train the unicorn arm, you must not neglect to train it, so the triceps must not be neglected for arm training. If you want your arms to become more toned and your arm circumference to increase, you must take action, not just look at it.
Action 1: Supine barbell arm curls

in a flat position, lie on the equipment seat with your feet on the floor to support your body and hold the barbell with both hands so that your palms are up. Keep your arms straight so that the barbell is positioned above your chest, keeping your large arms stable at all times. Slowly bend your arms towards your head and allow the barbell to move down until your small arms are parallel to the floor, then lift the barbell upwards and allow your arms to straighten.
Movement 2: Seated barbell overhead arm curl

sit in a seated position on a seat, bend your legs and step on the ground to support your body, keep your body stable, keep your lower back straight, tighten your abdomen, hold a barbell with your arms upwards, palms facing forward, keep your big arms stable, don't sway, bend your arms backwards until your small arms are close to parallel to the ground, pause, then move the barbell upwards in a controlled manner, let your arms straighten, repeat.
Movement 3: Barbell narrow bench press

lie flat on your back with your entire upper body against the seat, legs straddling the sides of the seat and stepping on the floor to support your body. Keeping your back stable and your abdomen tight, hold the barbell with both hands using a distance less than shoulder width and place the barbell in chest position. Push the barbell upwards with force, allowing the arms to straighten and reach the top, pause briefly and allow the strength to slowly descend, controlling the barbell to slowly move down and regain the chest position.
Movement 4: Double bar arm curl

holding the grips on each side with both arms, prop your body up with your arms straight, bend your legs, cross your calves and plank your upper body forward, keeping your lower back straight. Bend the arms and let the body move down until the large arm is perpendicular to the small arm, make a pause in this position, straighten the arms and let the body move up and back to the original position.
The above movements are not just for men to train their unicorn arms, they are also suitable for women to outline their arms and eliminate the flesh, but for women, they can choose smaller weights for the exercises. You can't ignore your triceps for arm training, these 4 moves will make your arms fit and healthy.