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Home»Fitness»The 10 Best Arm Exercises You Can Do At Home
Fitness

The 10 Best Arm Exercises You Can Do At Home

healthtostBy healthtostMarch 4, 2024No Comments5 Mins Read
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If sculpted arms and shoulders are at the top of your “Most Wanted” list, we have good news. You don’t need a bicep curl machine or a cable to get a good arm workout at home — you can build sleeve-busting muscles with minimal equipment.

“Just grab a set of dumbbells, equally weighted objects, or a set of resistance bands for an effective arm workout at home,” she says. Katie Mumford, NASM-CPT. In some cases, you can even use just your body weight.

Here are 10 effective arm exercises to get you started. Swap a few of these into your next upper body workout to fast-track your results.

Objectives: Shoulders

  • Cross one leg to the center of a resistance band and step the other leg back.
  • Grasp one end of the resistance band in each hand next to your shoulders, palms facing forward. This is the starting position.
  • Keeping your core engaged, back flat and chest up, press your arms up until your arms are straight.
  • Pause, then reverse the movement to return to the starting position.

Objectives: Shoulders

  • Stand with your feet hip-width apart, holding a pair of dumbbells at arm’s length at your sides, palms facing in. This is the starting position.
  • Keeping your core engaged, back flat and chest up, raise your arms out to the sides until they reach shoulder level.
  • Pause, then slowly lower the weights back to the starting position.

3. Front Dumbbell Raise

Objectives: Shoulders

  • Stand with your feet hip-width apart, holding a pair of dumbbells at arm’s length at your sides, palms facing in. This is the starting position.
  • Keeping your core engaged, back flat and chest up, raise your arms in front of your body until they reach shoulder level.
  • Pause, then slowly lower the weights back to the starting position.

Objectives: Biceps

  • Stand with both feet in the middle of a resistance band, holding the handles at arm’s length by your sides, palms facing forward. This is the starting position.
  • Moving only the bottom of your arms (keep your elbows locked at your sides), wrap the handles toward your shoulders.
  • Pause, then slowly lower the handles back to the starting position with control.

,,

Objectives: Triceps

  • Lie on a bench or the floor with your feet flat holding a pair of dumbbells directly above your chest, palms facing each other. This is the starting position.
  • Moving only the lower arms, bend your elbows and slowly lower the weights to the sides of your head with control.
  • Pause, then reverse the movement to return to the starting position.

Objectives: Biceps

  • Stand with your feet hip-width apart, holding a dumbbell in each hand at arm’s length at your sides, palms facing in. This is the starting position.
  • Keeping your core engaged and moving only your lower arms with your palms facing in, curl the handles toward your shoulders.
  • Pause, then slowly lower the weights back to the starting position.

Objectives: Triceps

  • Sit on the edge of a bench or chair holding one end of a dumbbell behind your head with both hands, arms bent at least 90 degrees. This is the starting position.
  • Keeping your core engaged, back flat and chest up, press the weight overhead until your arms are almost straight (don’t lock your elbows).
  • Pause, then slowly lower the weight back to the starting position.

Objectives: Biceps

  • Take a wide, staggered stance with your left foot forward and your left hand resting on your left thigh (like trying to start a lawnmower).
  • Holding a dumbbell at arm’s length in your right hand with your palm facing forward, make a fist with your left hand and squeeze the back of your right elbow against the back of your left wrist.
  • Keeping your back flat and core tight, roll the weight toward your shoulder.
  • Reverse the movement to return to the starting position.
  • Complete your reps, switch sides and repeat, performing an equal number of reps with each arm.

Man doing dumbbell presses |  Arm workouts at home

Objectives: Shoulders

  • Stand with your feet hip-width apart holding a pair of dumbbells in front of your shoulders with your elbows bent and palms facing in. This is the starting position.
  • Bend your knees, then explosively push up with your legs to press the weights directly above your shoulders (your biceps should end next to your ears).
  • Pause, then lower the weights back to the starting position.

10. Tricep Push-Ups

Objectives: Triceps

  • Get into a high plank position with feet together, body straight from head to heels, and hands in line with your shoulders and slightly closer than shoulder-width apart. This is the starting position.
  • Keeping your core engaged and your elbows close to your body, lower your torso until your chest is a few inches off the floor.
  • Pause and then push yourself back to the starting position.
  • If you want to make the movement easier, you can slightly separate your legs. To make it even more challenging, try a diamond push-up.

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The success story of the AFPA Students – Dr. Nikki Letoya White

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