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The exercise is also great for improving grip strength and targeting upper body muscles like the biceps and the shoulders. With a few weeks of this and a few sessions a week, it's a great idea to really take the time to get in great shape. If you want more, see my video series on Building Muscular Legs. The only place I disagree with the way this approach is written is that it seems to me that there are two ways to go about building strong arms (arm flapping) in your training. There are more advanced strategies that we will cover below, but those that are not for the advanced lifter who is still in the iron game can be found in the article "How To Build Strong Arms With Body Weight Repetition Training". This approach also seems to place too much emphasis on arm flapping in your training. The reason being that if you are capable of doing it (like me) without pain during the exercise, you must be able to do it without pain. That is the only goal here. If you want to do a full arm flapping movement, do it, as that is a great way to build strong arm strength, but do so in a way where you are building your strength in a controlled manner. For starters, work your chest and shoulders first. Then, train the elbows. Lastly, finish the session with your triceps. It's that simple, and if you follow the exercises, you will reap the benefits. Not everything needs to be worked. Arm Flapping With the arm flapping program, I've found that to really have an opportunity for a really good workout, you must perform the exercise in the following way: Preparation: You will need your own shoulder and forearm support, just like the one above. A pair of dumbbells (or dumbbells that have the same weight) will be good for this purpose. Initiate: You should use the arms you would normally do. Make sure to focus on flapping your arms up and in a linear manner and keep the torso motionless and relaxed. Do the exercises in this way for 15-20 reps a set. When you reach the end of the session, the arms should be feeling nice and pliable. If they are not, then increase the weight in the next routine. Exercise Sets Reps A Chin-up 6 1–2 6 B Bent over row 4 1–2 6 C Rows 3 3–4 6 D Dumbbell Row 3 3–4 6 E Triceps curl 3 3–4 6 F Dumbbell fly Related Article: