Strength and tone the arms at home with dumbbells, kettlebells, exercise bands and bodyweight exercises.
If the idea of sweating it out at the gym or waiting in line for a fitness class has you skipping the arm workout, you are not alone. While exercising outside of the home might seem fascinating for some individuals, others say it is why they cannot seem to fit resistance training in at all.
Do you know what? You don’t need a gym membership to get an excellent arm workout. By combining dumbbells, kettlebells, exercise bands, and bodyweight exercises, you can strengthen and tone the arms while targeting core muscles.
This guide is what you need when you want an arm workout at home. Let us see the 7 simple exercises to develop stronger and more defined lower arms at home.
Triceps Dips
Here is how to do it:
- Sit on the edge of a chair with feet firmly touching the floor. Hands should be palms down and under the shoulders.
- Tighten the glutes and lift the hips off the chair until the arms are straight.
- Bend your elbows and lower your body as low as you can until you feel the shoulder or back start to round forward.
- Press your hands into the chair and use the triceps muscles to push yourself straight to the starting position.
- Do 2 to 3 sets of 10 to 12 reps.
Individuals with shoulder issues must avoid.
Inchworm
Consider it as your one-stop move for maximum total-body benefits. It strengthens your arms, shoulders, core, and lower body, and also boosts your heart rate. Plus, it helps get a nice stretch in your hamstring muscles.
Here is how to do it at home:
- Stand tall with your feet hip-width apart and your hands on the floor.
- Keep the spine as neutral as possible with the core tucked in tight, and walk your hands forward. Your heels will lift off the floor, and your legs will stay straight as you walk your hands forward into a high plank position.
- Pause and reverse the movement by beginning to walk the hands back toward the feet.
- Do 2–3 sets of 10 reps.
Stand up in between sets.
Chaturanga (Low Plank)
It is a variation of the standard plank that targets the biceps muscles more than other plank positions.
- Start with a traditional plank pose. Do it with your core engaged, hands under your elbows, and your elbows close to your body.
- Roll forward on the toes and blend the elbows until the arms form a 90-degree angle. The elbows should lightly touch the rib cage, and the body should be in a straight line.
- Hold the position for 20 to 30 seconds, then press back up to a high plank position.
- Perform the pose 1 to 2 times.
Kickboxing Punches
Here is how to do it:
- Stand with the feet hip-width apart and the arms at the sides.
- Slightly bend the knees and bring the arms in front of the body with your elbows bent and the hands in a fist.
- The hands should be right below the jawline.
- Engage the core, tighten the fists and biceps. Extend the right arm across the body in a punching motion. Once extended, pause and tighten the tricep muscle.
- Pull the arm back toward the body, keeping the bicep muscle engaged, then punch on the other side.
If you want to fully fatigue one arm at a time, punch with the right arm 15 times before changing to the left arm. Do it 2 to 3 sets of 15 reps on each side.
Standing Overhead Triceps Extension
- Stand with the feet shoulder-width apart and the arms at the sides, holding a dumbbell in each hand.
- Bring the arms up to the ceiling, and then bend the elbows to 90 degrees. The dumbbells will point down, and the elbows will point up.
- Engage the core muscles and squeeze the triceps to press the dumbbells overhead until the arms are fully extended.
- Pause at the top.
- Slowly return the weight to behind your head and repeat.
- Do 2 to 3 sets of 10to 12 reps.
Performing this move while standing also pulls in the core muscles to help promote balance and stability.
Zottman Curl
- Stand with the feet shoulder-width apart, the arms at the sides, and a dumbbell in each hand.
- Keep the elbows close to the body and the palms facing out.
- Curl the dumbbells toward the shoulders.
- Pause and flip the hands so the palms are facing down, and slowly lower the dumbbells to the starting position.
- Turn your hands back to a palms-out position and repeat.
- Do 2 to 3 sets of 10 to 12 reps.
Bicep Curl to Overhead Press
- Stand with the feet shoulder-width apart and the arms at the sides.
- Hold dumbbells of a light to moderate weight in each hand with the palms facing out.
- Curl the weights toward the shoulders, keeping the elbows close to the body.
- When the dumbbells reach shoulder height, rotate the hands so the palms face out.
- Press the weights overhead, directly over the shoulders.
- Slowly lower the dumbbells back to shoulder height and turn the palms.
- Continue lowering the weights until you reach the starting position.
- Do 2–3 sets of 10–12 reps.
Now, these exercises will show the results. You can look for “Forearm Strengthener” if you want to promote better strength.
