Working out and building up your arm muscles is essential to staying fit and looking good, but it’s not always easy to get the tone you want. The right exercises can help you get strong, toned arms without expensive equipment.
Working out your arms gives you the ability to do so much more than you could without upper body strength. Arm strength training is vital for overall fitness and should not be taken lightly.
You can do many different arm workouts at home, from push-ups to multiple simple maneuvers that require minimal effort or cost. However, you will have to follow a set of instructions to get the most out of these arm workouts.
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Best Arms Workout At Home
Here is a list of exercises and tips to help you build your arm muscles while staying at home:
Push-ups are one of the best ways to tone up those pesky arms without having to invest in equipment or go to the gym. These exercises work both your triceps and biceps and other muscles such as the back, shoulders, and chest.
To complete a push-up, you must begin by lying face down on the floor in a plank position with your feet about shoulder-distance apart and your arms extended under your shoulders.
You will then need to bend both elbows at a 90-degree angle while keeping your back straight until you touch the ground before pushing back up into your original position.
2. Chair Dips
Chair dips are a great way to tone up your arms and get that quick workout in while you’re at home. They also work the same muscles as push-ups. To do this exercise, find a sturdy chair and sit with your legs extended in front of you.
Next, slide off the chair so that both arms are straight underneath you, supporting your body. Then, bend at the elbows while lowering yourself down towards the ground before pushing back up into your original position.
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The plank is not only a great way to tone your arms, but it can also be used as an efficient core workout. Start by getting in the push-up position, propping your weight up, so you are balancing on your toes and elbows. You will then need to hold this position for at least 30 seconds before completing another set of reps.
4. Chair Side Bends
This exercise is a great way to work out your muscles while staying at home. All you need is a sturdy chair and a small towel for this workout.
Sit on the edge of your chair with your feet shoulder-width apart, hold onto the towel behind you and make sure it’s not too high up with your feet still touching the ground. Lean-to one side until you feel it starting to burn. Then, repeat on the other side.
5. Triceps Dips
This is another great way to tone up your biceps without fancy equipment or bulky weights. You can complete triceps dips using a sturdy chair or coffee table that won’t be easily knocked over.
Place both hands on the chair and move your legs back until you are almost sitting on the ground. You will then need to bend at the elbow and lower yourself down as far as you can before raising yourself again.
6. Jumping Jacks
Jumping jacks are a great way to make your arms stronger while staying at home. Start by standing on your feet together and placing your hands at your side before jumping up, outstretching your arms to the side while you do so.
Then jump back in towards the center of your body before returning to your original position. Continue doing this for about 30 seconds or until it starts to burn.
7. Tricep Extensions
This exercise is great for toning up your arms and improving endurance simultaneously. To complete triceps extensions, you will need a sturdy chair or coffee table that won’t be easily knocked over.
Place both hands on the edge of the seat and walk away until your arms are fully extended in front of you. Make sure your back is straight, and take a deep breath before lowering yourself down as far as you can before pushing yourself back up into your original position.
8. Bicep Curl
If you’re looking for a great way to tone those biceps, try completing some bicep curls while at home. All you need for this exercise is a small towel or sock. This time, sit on the edge of your chair with your feet shoulder-width apart and hold the towel behind you.
Lean back slightly before lifting yourself by flexing at the elbow to grab the towel or sock above you. Ensure that your arm stays straight throughout the entire motion. Repeat this motion as much as you can until the muscles start to burn.
This is an excellent exercise for your back and arms and improves your core strength. Start by lying down on the ground with both feet flat and bend at the knee so that your feet are flat against the ground. Now, push yourself up using your shoulders and arms until your body creates a “bridge”, hold this position for at least 10 seconds before repeating.
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10. Standing Side Bends
If you have a chair in the house, why not use it while completing some standing side bends? This exercise is excellent for toning up your obliques and is an excellent way to add some variety to your workout routine.
All you need to do is stand with one foot on the seat of the chair and place your hand behind you before leaning to one side as far as it feels comfortable. Ensure that you are looking forward to the entire exercise. Repeat this motion for about 20 seconds or until both sides have been completed.
This exercise is great for working out your back and arms, but if you’d like to challenge yourself, then try completing this exercise while holding a dumbbell in each hand.
Lie down flat on the ground with your arms straight up above you before lifting both legs off the ground while simultaneously lifting both arms into the air. Hold this position for at least 10 seconds before lowering your arms and legs back down to the ground. Repeat this exercise for about 20 seconds or until you start to feel it in your arms.
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12. Single-arm Tricep Extensions
This is another excellent way to tone up those biceps without impressive weights or equipment. All you need to complete single-arm tricep extensions is a heavy book or something similar.
Sit on the edge of your chair with one arm behind your back and grab the weight using the other hand. Bend at the elbow to lower yourself until your arm is fully extended in front of you, then raise it again by flexing at the elbow. Continue to make this motion for about 20 seconds, then switch arms.
Frequently Asked Questions
Q. How can I tone my arms fast?
To tone up your arms fast, you need to include various exercises into your daily routine. Completing regular push-ups, lifting weights, or completing an exercise routine will help you see results within a month or two.
Q. How can I tone up my arms without weights?
Although having some weights at home is excellent for toning your muscles, you can tone up your arms without any equipment. For example, try completing some lunges or squats to tone up those leg muscles. This will not only impact your arm muscles but will help you lose weight fast.
Q. Do push-ups tonearms?
Although completing push-ups is a great way to tone up your arms and chest, you will only see the benefits if you meet many repetitions. One or two push-ups a day won’t impact your muscles in any noticeable way, so be sure to try and build up from there.
Q. How can I tighten my arms without weights?
To tighten up your arms quickly, you need to focus on your diet and incorporate various types of exercise into your daily routine. Try completing some push-ups and tricep dips or running around the block to see results in a week or two.
Q. Does sit-ups tone arms?
Although completing some sit-ups will help you tone up your abs, they won’t work out your arms. To achieve this, you need to focus on including more upper body exercises into your daily routine. Try completing some push-ups or tricep dips instead of sit-ups if you are looking for an effective way to tone up those arms.
As you can see from the above list, there are a lot of arm exercises that you can do at home with little to no equipment required. These exercises will help tone your arms and improve endurance, but if you’re looking for more, why not try adding in some Push-Ups or Tricep Extensions?
Remember, though, when doing these, make sure that you are using the correct form and always stretch properly to avoid any injuries. Furthermore, make sure you speak to your doctor before starting an exercise plan if you have any pre-existing conditions or concerns.
Lastly, once you’ve completed all of these exercises regularly for about three months, why not try to test your arm strength by attempting a pull-up? This is great for toning up the back of your arms and will work out all major muscle groups in your body.
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