Nine At-Home Workouts To Strengthen Your Arms


Regular exercise is essential to stay fit both physically and mentally. Any form of physical energy boosts energy and can make you feel strong and active throughout the day. Although many people spend hours working out, they often ignore arm workouts. Effective arm workouts included maximizing the muscular pump of the biceps and triceps Arm workouts make your arms stronger and enable you to perform everyday tasks easily. According to recent research, exercises that build strength benefit the hear more than aerobic activities.

Here are some effective arm workouts:

  • Tricep Dips: This exercise helps build your triceps. You can do this exercise using a bench, chair or coffee table.
    • Keep your hands should width apart on bench or coffee table propping yourself up on.
    • Move your pelvis and bottom forward with a 3 to 6 inch gap between your back and the furniture. This will give clearance to dip down.
    • Bend your legs in 90 degree angle with your feet planted firmly on the ground, or extend them out in front of you and slowly lower your body and bring back up.
  • Arm Circles: This exercise help strengthen your arms with simple circular motions. It does no require equipment and takes only a few minutes to do.
    • Stand with your feet shoulder width and extend your arms to form a T.
    • Gradually rotate your shoulders and arms to make forward circles about 1 foot in diameter. Continue this for 15 circles and reverse direction and do 15 rotation in the opposite direction.
    • Do a set of 3 in total.
  • Plank Sidewalk: This exercise helps tone your abdominal muscles and also strengthens your arms. It is slightly different from the traditional plank.
    • Set a timer for 1 minute and start with an elevated plank position with your arms extended beneath your shoulders and your palms planted firmly on the ground.
    • Your legs should be fully extended and in line with rest of your body.
    • Walk your hands and feet to one side. Take 2 or 3 steps in one direction.
    • Return to the starting spot and repeat the number of steps in the other direction. Continue walking side to side until your time runs out.
  • Bicep Curls to Push Press: This exercise focuses on your bicep muscles and also works your deltoids and core.
    • Stand with your feet hip-width apart and your back straight and hold an household or office item in one hand with your palm facing forward and your arm extended down to your side.
    • Keep your elbow close to your body as you curl your bicep and lift the object to your shoulder in a controlled motion.
    • Turn your hand outward so your palm and wrist are pointed toward the ceiling as you press the object upward above your head. Extend your arm all the way to the top.
    • Bring the object down back the same way you came until your hand is at your side in the starting position. Complete 8 reps with one arm and then switch and do 3 sets on both sides.
  • Rolling Push- ups: This is a full body exercise that tones your arms and your back and shoulders.
    • In an elevated plank position, lower down as for a traditional push up.
    • After returning to your starting position lift one arm off of the ground, and extend your hand toward the ceiling. Rotate to your back by planting your free arm onto the ground on the opposite side behind you. Lift your other hand toward the sky as you rotate toward an elevated front plank position.
    • Lower down into a push up and rotate from side to side.
    • Complete 10 push-ups for one set and do 3 sets.
  • Kickboxing Punches: Kicking and throwing punches burns a lot of calories. It helps to tone the arms and strengthen the upper back too.
    • Your feet should be feet hip width apart
    • Bring your right arm up in a 45-degree angle with your fist just below your jawline and extend your arm across your body as you punch your fist at an imaginary target in front of you with force.v
    • Remember, do not put too much force and don’t over extended your shoulder muscle.
    • Throw 15 hard punches and then stich hands and continue this rep for 4 sets on both sides.
  • Side Plank: This exercise works well for your shoulders and arms
    • Lie down on your right side on the floor and lift your core up.
    • Press your forearm on the ground for stability and your supporting arm and shoulder should be at 90 degree angle.
    • Extend your legs out with your feet supporting you. Your torso should form a relatively straight line with your neck, head, and legs.
    • Stretch your arms towards the ceiling continuously and hold on for 30 seconds. Do 2 sets on each sides.
  • Superman: This exercise requires no equipment and is good for the lower back, glute, and shoulder.
    • Lie flat on your stomach with your arms and legs extended.
    • Engage your glute and shoulders as you simultaneously lift your arms, chest, and legs off of the floor.
    • Hold this position for 3 seconds and slowly come back to the starting position.
    • Complete 10 raises for one set and do three sets
  • Bench Dips: This exercise is useful for your triceps muscles
    • Sit on a bench or edge of the bed with hands placed next to the thighs
    • Move your feet forward in such a way that you are suspended with the support of the extended arm.
    • Make sure your elbows are closer to the body and straight and slowly lower your body by bending the elbows
    • Hold for a second at the bottom position and push back up to the starting position.

These exercises can improve the size, strength and endurance of your arms and be easily done at home without any expensive equipment. With toned, well-defined arms, you can feel confident when you wear sleeveless tops.