10 OF THE BEST ARM EXERCISES AT HOME

In today’s fast-paced world, finding time to hit the gym can be a challenge. However, that doesn’t mean you have to compromise on your fitness goals, especially when it comes to toning and strengthening your arms.

With a little creativity and dedication, you can achieve remarkable results right in the comfort of your own home.

In this article, we will explore ten of the best arm exercises that require minimal equipment and space, allowing you to sculpt strong and defined arms without ever stepping foot outside.

Shoulder press with resistance band

• Place one foot in the center of a resistance band and step the other foot back.
• Grab one end of the resistance band in each hand next to your shoulders, palms facing forward. This is the initial position.
• Keeping your trunk tense, your back flat, and your chest up, raise your hands above your head until your arms are straight.
• Pause and then reverse the movement to return to the starting position.

Dumbbell Lateral Raise

• Stand with your feet hip-width apart and hold a pair of dumbbells at arm’s length, palms facing inward. This is the initial position.
• Keeping your trunk tense, your back flat and your chest up, raise your arms to the sides until they reach shoulder height.
• Pause and then lower the weights back to the starting position.

Dumbbell Front Raise

• Stand with your feet hip-width apart and hold a pair of dumbbells at arm’s length, palms facing inward. This is the initial position.
• Keeping your trunk tense, your back flat and your chest up, raise your arms in front of your body until they reach shoulder height.
• Pause and then lower the weights back to the starting position.

Biceps curl with resistance band

• Stand with both feet in the center of a resistance band and hold the handles at arm’s length at your sides, palms facing forward. This is the initial position.
• Moving only your lower arms (keep your elbows locked at your sides), curve the handles toward your shoulders.
• Pause and then lower the handles back to the starting position with control.

Dumbbell skull crusher

• Lie on a bench or floor with your feet horizontal and holding a pair of dumbbells directly above your chest, palms facing each other. This is the initial position.
• Moving only your lower arms, bend your elbows and lower the weights to the sides of your head with control.
• Pause and then reverse the movement to return to the starting position.

Dumbbell Hammer Curl

• Stand with your feet hip-width apart and hold a dumbbell in each hand at arm’s length, palms facing inward. This is the initial position.
• Moving only the lower part of your arms and keeping your trunk engaged and your palms facing inward, bring the handles toward your shoulders.
• Pause and then lower the weights back to the starting position.

Seated Overhead Triceps Extension

• Sit on the edge of a bench or chair holding one end of a dumbbell behind your head with both hands, with your arms bent at 90 degrees. This is the initial position.
• Keeping your core tense, your back flat, and your chest up, press the dumbbell overhead until your arms are almost straight (do not lock your elbows).
• Pause and lower the weight back to the starting position.

8. Concentration curl

• Sit in a chair with your feet flat, knees open, and a dumbbell in your right hand.
• Lean forward and rest the back of your right elbow against the inside of your right thigh. The right arm should hang downward with the palm of the right hand facing the left leg. Place the palm of your left hand on your left leg for support. This is the initial position.
• Keeping your core braced, your back flat, and your right elbow pressed firmly against your leg, bring the dumbbell toward your shoulder with your palm facing up.
• Pause and then reverse the movement to return to the starting position.
• Do all the reps, switch sides and repeat.

Dumbbell squats

• Stand with your feet hip-width apart and hold a pair of dumbbells in front of your shoulders with your elbows bent and palms facing inward. This is the initial position.
• Bend your knees, then push up explosively with your legs to press the dumbbells directly above your shoulders (your biceps should end up next to your ears).
• Pause, and then lower the weights back to the starting position.

Closed Hand Pushups

• Assume a high plank position with your feet together, your body straight from head to heels, and your hands aligned with your shoulders and slightly shoulder-width apart. This is the initial position.
• Keeping your core and elbows close to your body, lower your torso until your chest is a few inches off the floor.
• Pause, then push up to the starting position.
• If you want to make the movement easier, you can spread your feet slightly apart. To make it even more difficult, try doing a diamond push-up.