At-Home Exercises To Strengthen Your Arms

Published on 30th Dec 2020 by BlogBuster Editorial Team

An arm workout routine is as important as any other routine you follow. It is essential to keep your arms and shoulders sturdy, toned, and flexible. Arm workout routine engages the muscles in your arms and also your back, core, and shoulders. It also provides upper-body strength training. 

It is a myth that toned arms can only be achieved at the gym. Many at-home arm exercises help you tone and strengthen your arms. Below listed are some of the easy, effective, and best at-home arm exercises that will help strengthen your arms. The list includes arm exercises without equipment and with equipment so you can practice the best of both!
 

Incline Push-ups

When it comes to at-home arm exercises without weights, incline push-ups are one of the best. An uplifted form of the traditional push-up, incline push-ups help you elevate your upper body with an exercise box or any other equipment. It majorly works on your chest muscles but also engages your core muscles to protect your back.
Muscles in-action: Shoulders, triceps, chest, core, upper and lower back, glutes.
How to do it:

  1. Stand facing a bench, bed, or any other stable elevated surface.
  2. Place both hands on the elevated surface at shoulder-width or just outside it.
  3. Position your feet straight behind you, tighten your abs and engage your hips.
  4. Slowly and steadily lower yourself towards the elevated surface.
  5. Once your upper arms are parallel to the floor, hold the position for 2 to 3 seconds and resume to the starting position.
Incline Push-ups
Image Courtesy:
Wellandgood.com

Inchworms

Inchworms are a part of High-Intensity Interval Training workouts and an effective at-home arm exercise without equipment and an at-home arm strength exercise. It can strengthen your arms and stretch many other muscle groups in your body.
Muscles in-action: Arms, shoulders, chest, upper back, core, hamstrings, glutes.
How to do it:

  1. Stand straight with your feet together.
  2. Bend from your hips and lean forward to touch the floor with both hands.
  3. Slowly walk with your hands alternatively.
  4. Keep walking with your hands till your body is parallel to the floor in a push-up position. Hold it for 3 seconds.
  5. Walk your feet with your hands in place, moving only a few inches per step.
  6. Return to the initial position once your feet reach your hands and slowly raise your torso.
Inchworms
Image Courtesy:
Teleme.co

Plank Tap

Plank Tap is an at-home arm exercise with multiple benefits. Not only does it tone up your arms and muscles, but reduces lower back pain, improves posture and flexibility as well. It is one of the best arm exercises without equipment to include in your workout routine.
Muscles in-action: Hip flexors, abs, back, glutes, hamstrings, and quads.
How to do it:

  1. Initiate in a high plank position with your core and glutes engaged.
  2. Tap your right hand to your left shoulder and keep your glutes and core engaged for your hips to be as still as possible.
  3. Do the same with your left hand.
Plank Tap
Image Courtesy:
Meredithcorp.io

Tricep Dip

Tricep Dip is an at-home arm exercise without weights that works on multiple muscle groups. It is beneficial for developing your chest muscles, shoulders as well as your functional strength.
Muscles in-action: Triceps, shoulders, upper back.
How to do it:

  1. Sit on a steady chair or bench with your arms at your side. Keep your feet flat on the floor with a hip-distance apart.
  2. Position your hands with your palms pressed down beside your hips and hold the chair or bench with your fingers.
  3. Arms extended, move your torso forward off the chair or bench. Your knees should be slightly bent, hips should be a couple of feet above the ground, and heels touching the floor, a few inches apart from your knees.
  4. Breathe in while you lower your body until your elbows form a 90-degree angle each.
  5. Return to the starting position while you breathe out and extend your arms fully.
Tricep Dip
Image Courtesy:
Aleanlife.com

Bicep Curls

Bicep Curls is one of the most effective at-home biceps exercises with dumbbells. An easy exercise to build biceps at home, it is effective in strengthening the arms.
Muscles in-action: Biceps
How to do it:

  1. Stand tall with your feet about hip-width apart and keep your abdominal muscles engaged.
  2. Let your arms relax at your sides with one dumbbell in each hand and palms facing forward.
  3. Upper arms steady and shoulders relaxed, exhale while you bend your hand at the elbows. Keep in mind to tuck-in your elbows close to your ribs.
  4. Lower your hands to the starting position.
  5. You can do bicep curls with alternating hands or both hands at the same time.
Bicep Curls
Image Courtesy:
Popsugar.com

Bent-over Row

Bent-over Row is an at-home arm exercise that enhances the overall strength in the upper body. It is one of the most effective at-home bicep exercises with dumbbells and helps increase stability in your body and grip in your hands.
Muscles in-action: Biceps, the entire back.
How to do it:

  1. Stand with your feet hip-width apart with a dumbbell in each hand.
  2. Bend your hips until your torso is almost parallel to the floor with your knees bent slightly.
  3. Keep your torso steady while you lift the dumbbells and drive your elbows behind your body.
  4. Engage your back muscles by squeezing your shoulder blades and hold the position for a few seconds.
  5. Lower your dumbbells to the initial position.
Bent-over Row
Image Courtesy:
Popsugar.com

Lateral Raise

Lateral Raise is a shoulder exercise that works toward building stronger and flexible shoulders. It is one of the best at-home arm exercises that should be a part of your daily upper-body strength training.
Muscles in-action: Deltoids
How to do it:

  1. Hold a dumbbell in each hand and your legs should be hip-width apart.
  2. Engage your core muscles, slowly lift your arms sideways with a slight bend in them.
  3. Pause and hold the position for a few seconds once your arms are aligned with your shoulders.
  4. Lower your arms slowly to the starting position.
Lateral Raise
Image Courtesy:
Popsugar.com

Kettlebell Swing

Kettlebell Swing is not just an at-home arm exercise but is also an efficient full-body exercise. 
It is an effective calorie and fat burner and also improves flexibility, balance, and posture.
Muscles in-action: abs, shoulders, pectoral muscles, glutes, quads, hips, hamstrings, lats.
How to do it:

  1. Stand tall with feet shoulder-width apart and hold a kettlebell with your hands towards the center of your body.
  2. Keep your core engaged, slightly bend your knees and swing the kettlebell between your legs, keeping your back flat and neck straight.
  3. Slightly thrust your hips forward to drive the kettlebell upwards in front of you.
  4. Continue till your repetitions are over.
Kettlebell Swing
Image Courtesy:
Smushcdn.com

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