Easy Arm Exercises you can do at Home

16th July 2019
Training your arms at home can be just as effective as doing it at the gym. All you need is the right exercise routine. In this article, we'll tell you everything you need to know about strengthening your arms without leaving your home.

The arm muscles are one of the favorite areas to train for fitness lovers. The truth is that there’s an infinite number of easy exercises to work your arm muscles, both at home and at the gym. If you prefer to work out at home, we’ll show you some of the best arm exercises you can do. Take notes!

Arm exercises are easy, effective, and you can do them pretty much anywhere. But keep in mind that if you want to work out in your home, you must have enough equipment to perform complete training routines.

If you use dumbbells, resistance bands or a weight station, your workouts will reach a different dimension. You also have to consider some basic guidelines when designing your workout.

On the other hand, keep in mind that biceps tend to grow considerably faster than triceps, which is why many people focus on them. But don’t forget that it’s essential to work out both muscle groups equally.

Which are the best arm exercises you can do at home?

If you don’t have a lot of time to go to the gym or prefer to work out at home, keep reading. These are some of the best arm exercises you can do at home:

1. Tricep kickback with dumbbells

This first strength exercise tones your biceps, triceps, and abs. To do it, all you need is a pair of dumbbells. Start by putting your feet together and holding a dumbbell in each hand. Squeeze your thighs as you flex your knees and get into a squat position.

It’s very important to point the palms of your hands inwards and keep the upper part of your arms against your rib cage. Inhale to flex your elbows and bring the weights up to your shoulders. Then, exhale to straighten your arms towards the back with a tricep extension. Flex your arms and start again.

A man performing arm exercises with a resistance band

2. Bicep curl with a resistance band

Curls are the classic exercise to strengthen your biceps. Our suggestion is to exploit the resistance that you can get from an elastic band. It’s also a great way to add variety into your routine.

Start by stepping on a resistance band with your feet shoulder-width apart. Hold the ends of the resistance band with both hands, squeeze your abs and pull the band slowly up to your shoulders.

Once you’re at the top of the movement, pause and slowly return the band down into the starting position.

3. Overhead tricep extension

It’s an ideal exercise to work your triceps and shoulders. You’ll need a pair of dumbbells to perform this movement. It’s a simple exercise, but keep in mind that doing it with improper technique may cause some discomfort, pain or back injuries.

To begin, your feet should be hip-width apart, and you should hold a dumbbell in each hand. Then, lift your arms over your head. Keep your elbows close to your ears and flex them to lower the dumbbells behind your head.

Woman performing an overhead tricep extension

Your elbows should stay together while you extend your arms and lift the dumbbells slowly towards the ceiling. Squeeze your triceps once you’re at the top and hold the position for a brief second. Lastly, lower your hands slowly until you return back to the start.

4. Tricep dips, one of the arm exercises that can be missing from your home routine

The last suggestion is an easy bodyweight exercise that will work your triceps with the help of a chair. To perform a tricep dip, you must put your hands on a chair behind you, with your shoulders directly on top of your wrists and your fingers close to your body.

Your legs should be straight in front of you, with your heels on the ground. Bend your elbows and lower your hips towards the ground in a controlled movement.

Then, extend out your arms to come back up to the first position. The point is to flex your arms and use your triceps to hold and elevate your body.

A woman doing tricep dips

As you can see, the arm exercises that we’ve reviewed in this article are very easy to do. But they still provide your mind and body with a lot of benefits. Now that you know of their existence, it’s time to include them in your routine. What are you waiting for?

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