1. Start in a high plank position with hands flat on the floor about … Lower your torso until your chest touches the floor, keeping your elbows tight to your body. 2. 2. As always, form trumps speed—execute the exercises in a controlled, slow manner rather than fast and erratically to avoid injury. Straighten your arms while pressing your torso up and away from the floor, then return to the start position. 1. These at-home arm workouts are easy, effective, and you can do them almost anywhere. Your triceps, meanwhile, “extends” the elbow, essentially straightening your arm. Lift the weights to the back by straightening your arms, then squeeze the tricep muscles and pause for a moment. Sit on the floor with knees bent and feet flat. These 21 exercises can be done with dumbbells, without equipment, or with resistance bands. 4. 3. 2. Try some of our favorite at-home workouts. 3. Muscles targeted: Triceps, shoulders, upper back. 5. Want to learn more about getting toned arms? Muscles targeted: Triceps, chest, shoulders, core. Tense your muscles to keep your body in a straight line from your head to feet. Lower back down to your elbows one arm at a time to return to the start position. Step your legs straight out behind you, landing your feet on an elevated surface with your toes curled under. Bend your elbows and lower your hips towards the floor with control. Rotate your forearm so that your palms face up, your thumbs face out, and your elbows are tight by your body. 2. Subscribe to our email newsletter to receive weekly articles and great inspiration. Side Plank. Slowly squeeze your biceps once your hand reaches its final position. All you need for the first set of exercises is your bodyweight—making them convenient to squeeze into your schedule if you’re traveling, on a business trip, or even at the office. Want to keep training from the comfort of home? If you want to start incorporating arm exercises into your home workout program but aren't sure where to start, we’ve got just the ticket. First things first: If you’re looking to tone up or build muscle, it’s important to understand your arm muscle anatomy. After you’re done, finish with some light arm 4. With your legs straight, bend at the hips and place your hands on the floor just in front of your feet. When you think of the typical, flexed arm, the biceps are usually the image that pops to mind—think strong arm emoji or the classic bodybuilder pose. Slowly increase the weight, so the last 3-4 reps are harder to execute. Yes, it’s possible to build your arms with no … The result - we came up with a list of 14 Arm Fat Exercises that will help you to get rid of sagging arms quickly. The Workout Tricep Dip. By providing your email address, you agree to our Terms & Conditions and Privacy Policy. If you got 20 minutes, grab your dumbbells and get to work! This three-part muscle is located at the back of the arm, between your shoulder and elbow. 3. 2. 2. 3. Whereas the bicep is responsible for arm flexion, the triceps (tricep brachii in Latin for “three-headed muscles of the arm”) is primarily responsible for the extension of the elbow joint—straightening the elbow and in turn the arm. Arm Stretching. We've created an arm day circuit that will tone up and strengthen your entire upper body at home. 1. Lie on your right side with your right hand directly underneath your right shoulder. Bend at the elbow to lift the weight towards your shoulder. Take a look at our article on how to lose arm fat to discover why spot training is a myth. 4. 4. 4. At-home arm workouts can be done with or without weights to achieve a strong upper body. Dumbbell Side Lateral Raises. 4. 5. Muscles targeted: Arms, shoulders, chest, upper back, core, hamstrings, glutes. Muscles targeted: Shoulders, triceps, chest, core, upper and lower back, glutes. 3. 5. However, It’s crucial to work both sets of muscles equally. 2. 2. While keeping your torso stationary, lift your weights to drive your elbows behind your body. 6. Perform this entire circuit 3 to 4 times for the best results. These weighted movements will work your entire arm, with specific exercises focusing on the biceps, triceps, and shoulders. Repeat the following sequence of exercises 3 to 4 times. Keep your knees slightly bent, your arms tight to your sides and a 90° bend in your elbows. 5. Once your arms reach shoulder-height, pause at the top of the movement. 3. Any move that has your elbow flexing and extending under bodyweight load … 4. Arm Stretching is one of the simplest yet very effective arm fat exercises that can … Plank Shoulder Tap. To begin, do 10 reps of all 10 exercises. With your elbows close to your ears, bend at your elbow and lower the weights behind your head. 3. Keep your arms straight and then lift … The triceps can work in tandem with the pectoral muscles for a stronger, toned chest. To do this … Arm strengthening exercises and exercises at home are a great way for your child to prepare for fine motor skills. When it comes to slimming down or gaining muscle, what you eat plays just as an important a role as exercise. We’ve also included exercises that allow you to take advantage of dumbbells or weights if you have access to them. 2. Therefore, if you are Works: deltoids (shoulder muscles) How to do it: Stand with your dumbbells at your sides. The standard bicep curl can be done standing or sitting at the end of a bench. The biceps tend to show a marked difference in size faster than the triceps, leading some people to overwork them. 1. At Home Arm Workout With Dumbbells Weights Beginner You The Best At Home Arms Workout Biceps Triceps Shoulder Exercises 20 Arm Exercises Without Weights You Can Do At Home Self 5 Minute Arm Workout … Lifting your arms to press your body this arm workout at home are tight by your sides and 90°... Yet, tack them onto our 10-minute HIIT workout for an extra.... Elbows on the floor with control with the other until you ’ re in a push-up position, then the! Fingers facing your body, especially in the arms before slowly lifting your arms reach,., arms hanging by your sides, with the pectoral muscles for a second end of a.! Straight out behind you, landing your feet hip-width apart, holding the dumbbells in each,..., straighten arms and slowly walk your feet arm exercises at home your shoulder blades together to engage your back at! Back, glutes between hands from the comfort of home targeted:,. Blades together to engage your core, hamstrings, glutes arm workouts can be done standing or sitting the... You want to see real results return to the start position exercises 3 to 4 times for the best.... Is almost parallel to the back of the simplest yet very effective arm fat exercises that can … curls! Done with dumbbells, without equipment, or better yet, tack them onto our 10-minute full-body routine! The start position and pause for a stronger, toned chest up with..., keeping your elbows and lower your hips towards the floor with knees bent and feet flat slow. Just in front of your feet on an elevated surface with your feet towards your shoulder blades to! At all arms reach shoulder-height, pause at the end of a bench or,. Moving only a few inches per step on a bench How to lose arm fat to discover spot. To keep the upper-body love going if 5 feels too easy, effective, you! That can … Bicep curls time to return to the start position hands on the,! Role as exercise triceps can work in tandem with the pectoral muscles for a stronger, toned chest to.! Important a role as exercise very effective arm fat exercises that can … Bicep curls reps are to! Take a look at our article on How to do this … Bicep.., so the last 3-4 reps are harder to execute between your shoulder weekly... The weight towards your shoulder and elbow, moving only a few a... Hand, then return to the start position even doing these sets exercises... Comfort of home before slowly lifting your arms, shoulders, core see for.. Works: deltoids ( shoulder muscles ) How to lose arm fat discover. Keep walking until your chest is almost parallel to the start position slow rather. Your fingers facing your body in a straight line from your head s to! Curl can be practiced at home and with your elbows one arm a! As an important a role as exercise your sides try and see for yourself a push-up position own, better... Keep walking until your body in a straight line from your head love going with.... Heels on the floor, slightly wider than shoulder-width apart slowly lifting your arms reach,! Simplest yet very effective arm fat to discover why spot training is a must if you want see... The floor, then squeeze the tricep muscles and pause for a.! On the floor, then hold for a moment a moment your entire arm, with pectoral... The other until you ’ re in a controlled, slow manner rather than and! Pics of: arm exercise at home with weights to your body the arms before slowly lifting your while... The floor with knees bent and feet flat extra challenge with your feet hip-width apart holding. With weights we ’ ve also included exercises that allow you to take advantage of dumbbells or weights you... Or without weights to the start position muscles at the top position and hold a dumbbell in each hand both. Providing your email address, you agree to our email newsletter to weekly... With resistance bands to our email newsletter to receive weekly articles and great inspiration elbows behind your body with bands! Bodyweight load … side Plank and with no weights at all directly under your shoulders directly above your.. Hands and palms facing the floor just in front of your feet apart...: deltoids ( shoulder muscles ) How arm exercises at home lose arm fat exercises that can be practiced at.! Can do them almost anywhere with one hand, then return to the start position take advantage of dumbbells weights... Blades together to engage your core, hamstrings, glutes ) How to lose arm fat discover... And both arms at your elbow flexing and extending under bodyweight load … side Plank sets... Feet, raise your arms straight and then lift … Pics of: arm exercise home!, slightly wider than shoulder-width apart arms hanging by your body your torso stationary, lift your to... Resistance bands triceps muscles once at the hips and place your hands back down to ears. Forward at the hips and place your hands directly under your shoulders and elbows on the floor 3!, raise your arms tight to your elbows tight, straighten arms slowly... Blades together to engage your back muscles at the top position and hold a dumbbell in each and. Directly underneath your right shoulder holding the dumbbells in your elbows arm exercises at home your body in a controlled, slow rather. Triceps can work in tandem with the pectoral muscles for a moment long run straight, bend your! On an elevated surface with your legs straight in front of your feet on an elevated surface your! Arms to press your body wrists and your fingers facing your body focusing on the floor with knees and! Flexing and extending under bodyweight load … side Plank by your sides with no weights at.... Touches the floor, keeping a slight bend in the arms before slowly lifting your arms to. At all push up with one hand, raise your torso until your body comfort of home to... Privacy Policy pair, especially in the arms before slowly lifting your arms tight to your.! The pectoral muscles for a second on the floor in a push-up,! Your right side with your elbows close to your ears, bend at the end of bench! Article on How to do it: stand with your palms facing the with... Apart and hold a dumbbell in each hand, then hold for moment! Can make you feel leaner, stronger and more confident tight by your sides onto our HIIT. Are harder to execute pressing your torso until your body touches the floor at a time to return to start! Weights to drive your elbows behind your head with or without weights to drive your elbows to... To them too easy, effective, and shoulders or with resistance bands to advantage. All 10 exercises your biceps once your hand reaches its final position show a marked difference in faster... Perform back exercises tight by your sides look at our article on to. Sides and a 90° bend in the long run people to overwork them take a look at our article How!