1. Pull Ups
One of the simplest forms of exercise you can do is one of the most effective to make sure you develop strong and well-defined arms. Developing the ability to pull up your own body weight will make you stronger, so if you want to become mighty as well as muscular, then pull-ups are perfect for you.
How To: Reach up and grab the bar with your arms around shoulder width apart and palms facing outward also known as an overhand grip. Start by hanging from the bar with your arms extended in a neutral position. Keeping your core tight, use your arms to lift yourself up until your chin and head reach above the bar. Pause for a second when you reach the top of the exercise and then reverse the movement to slowly lower yourself back to full extension. Be sure to lower your body in a controlled fashion to maintain good form. Repeat for the following reps. It is important to note that you should refrain from using momentum or kick your legs while trying to get over the bar. This is bad form and will end up working different muscles that you aren’t trying to focus on.
Reps: 4 – 6
Sets: 4 – 5
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