For male students, exercising arm muscles has many benefits, and they are also looking for ways to exercise arm muscles. But it is not cost-effective for them to go to the gym to practice specifically. They can only find materials to exercise in the dormitory. So do you know how to train your arm muscles in the dormitory? Let’s go take a look below!

Action 1: Parallel bar arm flexion and extension

Training parts: triceps brachii, anterior deltoid muscle , lower pectoralis major

A perfect arm training action, use a simple table or stool to assemble. The wider the spacing, the higher the demands on the chest muscles; the narrower the spacing, the higher the demands on the arms. To train your arms, this action is a must.

Action 2: prone arm flexion and extension

Keep your upper arms stationary during this action! If you don't count the core muscles, it can be counted as an isolation exercise for the triceps.

Action 3: Narrow Palm Press

This action is also one of the essential exercises for arm training. This action can stimulate the muscles on the inner side of the chest muscles. You can feel it. If your arms are too much, you can use the kneeling position training method.

Action 4: Reverse pull-up

This action is one of the best exercises for biceps training and can fully stimulate the biceps. It has a long head, but such a tool is not easy to find. You can train it on the edge of the bed or the door frame.

Action 5: Pull-ups

This action combined with a towel can exercise the strength of the forearm to the maximum extent. It is an exercise for the forearm + brachialis. An excellent exercise for the head muscles, but very difficult. You can start with simple reverse-grip pull-ups!