Training your arms is one of the first things that come to your mind when you hit the gym. Whether you want to get bigger arms or have them toned up, maintaining a consistent arm workout routine is crucial. If you do not have the time to visit a gym, because of a busy schedule, you can easily perform several arm exercises at home with or without any equipment.
5 Arm Workouts without Weights
If you do not have any gym equipment at home, you can focus on using your body weight for resistance. Using your own weight to do arm workouts will help simplify the technique and reduce the chances of injuries associated with free weights. Aside from toning your arms, the following exercises help strengthen your shoulders and core.
- Lie in a plank position with the shoulders above your wrists and the spine in line with your hips.
- Bend your elbows to lower your body.
- Straighten your arms and raise your body by pressing against the floor with the palms of your hands.
Repeat for 3 sets, each of 10 reps. If you find it difficult, you may perform the exercise by letting your knees touch the floor.
2. Triceps Bench Dips
- Assume a seated position with your back placed against a box or a bench and your legs extended in front of you.
- Placing your hands on the box behind with fingers facing toward you, straighten your arms to raise your butt and legs off the floor.
- Bend at your elbows to descend without allowing your butt to touch the floor.
Repeat for 2-3 sets, each of 10-12 reps.
3. Plank Ups and Downs
- Lie in a high plank position by keeping your arms straight and placing your hands directly under the shoulders.
- Lower your body by bending at your right elbow, and then at the left, so that you are in a forearm plank position.
- Bracing your abs and squeezing your legs, press your right hand against the floor, followed by your left, to raise your body back to the high plank position.
Repeat for 2-3 sets, each of 15-20 reps. Keep your neck and head still throughout the exercise.
- Standing with a hip-width stance, bend forward and put your hands on the exercise mat.
- Keeping your legs straight, start walking forward using your hands until you are in a push-up position.
- Take small steps forward using your legs until your feet are close to your hands.
Repeat 2-3 sets, each of 10-12 reps.
5. Plank with Shoulder Taps
- Start by lying in a high plank position keeping your feet hip-width apart.
- Keeping your hips as still as you can, take your left hand toward your right and tap your right shoulder with it.
- Continue by switching your hands.
Repeat for 2-3 sets, each of 10-15 reps.
3 Arm Workouts with Dumbbells
If you have a pair of dumbbells (ranging between 5 and 10 pounds) at home, then you can do the following lightweight movements to get strong, sculpted arms.
1. Biceps Curl
- Stand with a shoulder-width stance and hold one dumbbell in each hand.
- Bend your elbows to bring the dumbbells up toward your shoulders.
- Lower the weights down with control.
Perform 2-3 sets, each of 15-20 reps.
2. Dumbbell Shoulder Press
- Stand with a dumbbell in each hand.
- Lift the dumbbells to your shoulder level.
- Extend your arms to raise the weights toward the ceiling.
- Lower the dumbbells back to your starting position.
Perform 2-3 sets, each of 15-18 reps.
3. Lateral Dumbbell Raises
- Stand upright holding a pair of dumbbells.
- Maintaining a moderate bend in your elbows, raise the dumbbells to your sides until the weights are at your shoulder level.
- Lower the dbs back to the original position.
Perform 3-4 sets, each of 10-15 reps.
The sets and reps mentioned in all the exercises above are for the beginners. You can increase the number of repetitions over time depending on the level of your fitness and stamina. Before starting any of the arm workouts, consult a doctor, especially if you have shoulder or back issues.