The Best At-Home Exercises To Tone Your Arms
If you want to tone and strengthen your arm muscles, but don’t always have the time to hit the gym, there are simple exercises that can be easily done at home. Here is a list of the best at-home exercises to tone your arms.
In addition, if practiced routinely, these exercises offer visible results quickly. Forearms, biceps, triceps and shoulders: all the muscles in your arms will be challenged during this exercise routine.
The Best At-Home Exercises To Tone Your Arms
In order to reap the full benefits of these exercises that target your upper body, you need to set aside 15-20 minutes in your schedule three times during the week to complete all the repetitions. The use of free weights is required, but if you don’t have one at home, filled and fairly heavy water bottles (minimum three pounds) can do the trick.
Here are 6 easy exercises to tone your arm muscles at home.
–Bicep Curls
From a standing position, with your feet shoulder-width apart, grab your dumbbells in your hands. With your palm facing up, bend your elbow and bring the weight towards your shoulders (without touching them!).
Number of repetitions: 10 to 20
–Back triceps extensions (Kickback)
Lean forward a little, keeping your back straight and lifting your chest slightly. Keep your neck aligned with your spine and look at the floor in front of you. Bend your elbows, keeping your upper arms by your side.
Extend them behind you and squeeze your triceps muscle when your arm is completely straight before returning to your starting position with your elbow bent.
Number of repetitions: 10 to 20
–Shoulder presses
Free weights at the shoulders, palms facing each other, raise the weights in sync to overhead. Repeat!
Number of repetitions: 10 to 20
-Side Raise
With your knees slightly bent, hold a dumbbell in each hand and let your arms hang down at your sides, palms facing inward.
Keep your elbows slightly bent as you raise your arms out to the sides. Your dumbbells should be level with your shoulders.
Number of repetitions: 10 to 20
–Overhead Tricep Extensions
For well-defined triceps, take a single dumbbell (a little heavier) with both hands and pass it behind your head.
With your elbows tight close to your head (the important part for good triceps strength!), raise the weight above your head, then bring it back down to your neck.
Number of repetitions: 10 to 20
–Push-up (triceps and chest)
Finally, vary your workout with triceps or chest push-ups.
To use your triceps, keep your elbows and your arms glued along your body, lowering your chest towards the floor.
To solicit your chest and shoulders, keep your arms at the same distance as your shoulders or a little wider, to work the chest well!
Number of repetitions: 10 and more, until exhaustion!
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