Arm exercises you can do at home will help you build a strong upper body, whether you're just bored at home or have been intending to work on your fitness.
Below, personal trainer and proprietor of Your Daily Motivation Fitness Thomas Salvatore narrows down some of the best advice for your arms.
Arm Toning 101
How often should you workout? A 2016 review finds that training muscle groups twice a week is optimal. Therefore, incorporating a 20–30 minute arm exercise twice or three times a week into your schedule is an excellent place to start.
You should concentrate on the upper-body muscles listed below to develop arm muscle:
Biceps. The beautiful, protruding muscles on the front of the arm are these (the ones you flex in front of the mirror).
Triceps. Since you don't utilize these muscles as frequently when carrying or lifting objects, they are typically weaker than biceps. These are the muscles on the backs of your arms.
Lats (latissimus dorsi). These enormous muscles in the shape of a V attach your arms to your spine.
Deltoids. These muscles are distinguished by their recognizable triangle shape and are located on the outside of the shoulders.
Like with any workout program, incorporating a balanced diet, cardio, and strength training into your routine is a terrific method to lose body fat and gain muscle.
Resistance Band Workouts for the Arms
Resistance bands may come in adorable colors, but that doesn't mean they won't slap you silly. Salvatore cautions that they will burn you all over (in a nice way! ), igniting every muscle in your arms.
With bands, as the band lengthens, the resistance force increases steadily. This will result in the biggest contraction of the muscle and the strongest force towards the end of the range, Salvatore says.
1. Biceps curl with band: 3 sets of 10–15 reps
How to: Place the band beneath the arch of your foot while standing. With your palms facing front and your arms at your sides, grasp the band's ends. Slowly bend (curl) your arms until your hands touch your shoulders while keeping your elbows firmly against your sides. Put your hands back in the beginning position by lowering them gradually.
Pro tip: You should hold the contraction for an additional second or two once you feel the burn of peak contraction.
2. Triceps pressdown with band: 3 sets of 10–15 reps
How to: Firmly fasten the band to a door or a bar. Knees slightly bowed, stand facing the band. At the band's highest point, grab it. Pull the band until your arms are fully stretched while keeping your elbows at your sides. Go back to the beginning place.
3. Staggered-stance row with band: 3 sets of 10–15 reps
How-to: Place left foot in front of right foot while standing in a staggered posture. Holding one end of the band in each hand, place it under your left foot and secure it there. Knees should be slightly bent; lean forward at the hips while activating your core and maintaining a straight back. While extending your arms in the direction of your left foot, lightly tighten the band.
Keeping your forearms, elbows, and hands in line with your rib cage, pull your hands in a rowing motion toward your torso. To get back to the beginning position, extend your arms.
4. Triceps kickback with band: 3 sets of 10–15 reps
How to: Place the band under your left foot by stepping forward with your left foot while holding the band's end in each hand. Bend left knee and hinge forward at hips while keeping back straight and engaging core. Keep your arms close to your sides while bending your elbows 90 degrees.
While maintaining your upper arms stationary, slowly extend your arms at the elbows. Squeeze your shoulder blades together. To get back to the starting posture, bend your elbows once more.
5. Single-leg row with band: 3 sets of 10–15 reps
How-to: Attach a resistance band to a firm surface, such as the base of a large desk or table. Hold the band with your arms extended in front of your chest while standing on one leg. To finish a rowing action, squeeze your shoulder blades together and bring your elbows back. Bend your elbows for a moment before slowly moving back to the beginning position.
Pro tip: If maintaining your balance while standing on one leg is too difficult, try starting with both feet on the ground until you feel comfortable switching to one foot. You may also incorporate single-arm rows in between your regular rows for an added difficulty.
Triceps, back, and core muscles are all emphasized, as well as balance!
