Arm exercises at home
Certainly! Here are some effective arm exercises you can do at home. Make sure to warm up before you start and cool down afterward to prevent injury.
1. **Push-Ups:**
– Targets: Chest, shoulders, triceps
-Assuming a plank position with your hands positioned shoulder-width apart, gradually lower your body until your chest comes close to the floor. Then, smoothly push yourself back up.
2. **Tricep Dips:**
– Targets: Triceps
– How to: Sit on the edge of a stable chair or low table with your hands gripping the edge. Walk your feet out and lower your body down, then push back up.
3. **Plank Shoulder Taps:**
– Targets: Shoulders, triceps, core
-To get into a plank position, follow these steps: Lift one hand and tap the opposite shoulder, then switch.
4. **Bicep Curls (with or without weights):**
– Targets: Biceps
– How to: Hold a pair of dumbbells in your hands, arms extended down. Lift the weights towards your shoulders in a curling motion, then gently lower them back down.
5. **Arm Circles:**
– Targets: Shoulders
– How to: Stand with arms extended to the sides.Initiate small circles with your arms, progressively expanding their diameter.
6. **Tricep Extensions (with or without weights):**
– Targets: Triceps
– How to: Hold a dumbbell with both hands above your head. Lower the weight behind your head, then extend your arms back up.
7. **Hammer Curls (with or without weights):**
– Targets: Biceps, forearms
– How to: Hold dumbbells at your sides with palms facing your torso. Curl the weights up, keeping your palms facing in.
8. **Reverse Plank:**
– Targets: Triceps, shoulders, core
– How to: Sit on the floor with your legs extended and hands behind you, fingers pointing toward your body. Lift your hips off the ground.
9. **Diamond Push-Ups:**
– Targets: Triceps, chest
– How to: Get into a push-up position with your hands close together to form a diamond shape.Descend, ensuring your elbows remain near your torso.
10. **Resistance Band Exercises:**
– You can use resistance bands for exercises like bicep curls, tricep extensions, and lateral raises to add resistance to your movements.
Remember to maintain proper form throughout each exercise and start with a number of repetitions that challenge you but allow for good form. As you progress, you can increase the number of repetitions or use heavier weights. Always listen to your body and stop if you experience any pain beyond normal muscle fatigue.
