How to Gain Arm Muscle at Home is easier than you think. You don’t need to go to the gym to effectively train your arms: there are plenty of exercises you can do at home.
You can vary your arm workout by using your own body weight and different types of equipment. For example, you can train your arms with resistance bands, dumbbells, and kettlebells.
Let’s get started with 10 arm exercises that will really put them to the test. A simple and fun workout that you can do at home or at the gym. Start by finding the weights and repetitions that suit you. Try to do a little more each session as you progress. Feel free to add two arm exercises per week to your routine.
Do 10 repetitions of each exercise, in 3 sets with 1 minute of rest between each set. But first, let’s start with a little warm-up!
How to Gain Arm Muscle at Home? : Warm up before training
Warming up is important to prepare the body for exercise, raise body temperature, and increase blood flow. It also reduces the risk of injury. Begin your warm-up with:
1 minute of jumping jacks to warm up and start moving your arms before the following exercises in this workout.
1 minute of dynamic triceps warm-up by extending your arms out to the sides in a T shape, so that they are parallel to the floor. Then perform backward rotations with your arms still extended for 30 seconds. Do the same thing in the other direction, rotating forward, for the next 30 seconds.
Elevated push-ups against a sofa, chair, or wall. Incline push-ups build upper body strength and activate several muscle groups, including the triceps and lower chest muscles. Do 10 reps.
Walk outs/inchworm – an excellent warm-up exercise where you lower yourself onto your hands until you reach a plank position. Do 10 reps.
Triceps Exercises at Home:
There is a wide variety of triceps workouts and many types of exercises that will allow you to train your triceps at home and at the gym. You can do triceps exercises using your own body weight or with dumbbells.
The triceps are the large muscles at the back of the upper arms responsible for elbow, shoulder, and forearm movements. To train your triceps, you need to make sure you target each of their three heads.
How to Gain Arm Muscle at Home? : Classic push-ups :
It’s impossible to build arm muscle without doing push-ups. This classic exercise works many parts of the body, including your chest, shoulders, core, and triceps.
To perform the exercise correctly, keep your body as straight as possible. Your back should not be arched and your torso should remain upright.
There are endless variations: close-grip push-ups, wide-grip push-ups, jumping push-ups, and many more. If you want to increase the difficulty, you can also add weight to your back.
The walking plank is a good variation on the classic plank. It works your core and upper body, strengthening your triceps, back, and shoulders. Your shoulders will be put to the test with each push, as you lower and raise yourself on one arm.
How to do it:
Start in a plank position with your forearms on the floor. Keep your elbows under your shoulders and your legs straight behind you.
Place one hand flat on the floor.
Do the same with the other hand and come back up into a push-up position.
Then lower yourself back down one arm at a time until you return to the starting position.
-10 reps x 3 sets.
Kickbacks for the triceps :
You’ve probably used the cable machine at the gym to do this exercise, but you can of course do kickbacks at home using two dumbbells.
An important aspect to keep in mind in terms of technique for this exercise is to use your shoulders to stabilize your upper arm, allowing you to extend your forearm behind you. If your elbow slips a lot, using a lighter weight to maintain the position may be a good idea.
How to do it:
Hold a dumbbell in each hand and stand with your knees slightly bent.
Engage your core by leaning forward so that your torso is almost parallel to the floor, tucking your chin in and looking slightly down. At the same time, try to keep your spine straight.
Engage your triceps by straightening your elbows. Keep your upper arms stationary: only your forearms should move back and forth during this exercise.
-10 reps x 3 sets.
–Tip:
As with many other arm exercises, kickbacks also have variations. You can choose to hold a weight in each hand and work both arms at the same time, or just one at a time if you prefer.
If the second option suits you, hold a weight in your left hand and place your right leg in front of your left. Balance your weight on your heels, on both feet. Switch sides once you have completed the repetitions.
If you want to spice up your triceps kickbacks a little, you can work them in a raised position for a few extra seconds instead of lowering them immediately.
This is another effective exercise for the triceps that you can do at home. All you need is a chair, your sofa, or a stool. The difficulty of this exercise can be adjusted simply by changing the position of your feet. The further apart you place your feet, the more intense the exercise will be. Choose what suits you best, but in this example, the exercise will be done with your knees bent, which makes the movement easier.
How to do it:
Get into position. Sit on the edge of the chair and hold the seat with your hands on either side of your hips. Your fingers should be pointing toward the floor. Keep your legs straight (more difficult) or your knees bent (easier) and your feet apart, about hip-width apart, with your heels on the floor. Look straight ahead and lift your chin.
Push on your hands to lift your body, sliding forward so that the chair does not get in your way.
Lower your body in a controlled manner until your elbows are bent between 45 and 90 degrees. Then slowly push back up until your arms are almost straight.
Now let’s move on to a powerful exercise that will work your shoulders and triceps. The upper back muscles are also put to work: this exercise is effective and versatile.
–How to do it:
Stand or sit on a chair with your arms at your sides and hold a dumbbell in each hand. Bend your elbows slightly and keep your palms facing you.
Lift the dumbbells until your arms are parallel to the floor in a T shape.
Gently lower the dumbbells back to the starting position.
-10 reps x 3 sets.
How to Gain Arm Muscle at Home? : Bicep exercises at home :
Want to do effective exercises at home to train your biceps? We’re going to show you some fun and rewarding exercises to train your biceps at home. What are these exercises? There are many, but here we will focus solely on variations of the bicep curl.
-Bicep curls with resistance band :
This is probably the best-known exercise for the biceps, and there are many variations in terms of execution and equipment. Choose whether you want to do it with dumbbells or resistance bands. For even more variety, you can work both arms at the same time or one after the other.
–How to do it:
Stand on the elastic band with your feet about hip-width apart.
Grasp the elastic band, keeping your arms straight at your sides. Make sure the elastic band is taut.
Begin the exercise by pulling your hands upward and bending your elbows. Be careful to keep your upper arms still: it is your forearms that should be working.
-10 reps x 3 sets.
-How to Gain Arm Muscle at Home? : Hammer curls with dumbbells :
The hammer curl is a variation on the classic curl, in which you start with your arms at your sides, holding a dumbbell firmly in each hand. Both your upper and lower arms work in this exercise: you will target the long head of the biceps muscle and build strength in your forearms and grip.
-How to do it:
Bend your elbows, raising your forearms to pull the weights toward your shoulders. Remember to keep your upper arms stationary and your wrists aligned with your forearms.
Hold the top position for a second and lower the weights in a controlled manner until you return to the starting position.
-10 reps x 3 sets.
-How to Gain Arm Muscle at Home? : Reverse curls :
Another curl exercise, called reverse curls, will work your biceps and forearms. For this variation, hold your dumbbells with your palms facing down and let the weights rest in front of your thighs.
-How to do it:
Keep your back straight, shoulders back, and chest out. Bend your elbows to lift the weights toward your shoulders.
Slowly lower the dumbbells back to the starting position in a controlled manner. Remember that your upper arms should remain relatively still during the exercise.
-10 reps x 3 sets.
-How to Gain Arm Muscle at Home? : Shoulder press :
This exercise is designed to strengthen your shoulders and core, and also works your biceps.
–How to do it:
Stand with your feet hip-width apart. Hold a weight in each hand and raise your arms so that your elbows are pointing outwards and the weights are level with your head.
Slowly push the weights upward until your arms are fully extended, then slowly lower them back down.
-10 reps x 3 sets.
-How to Gain Arm Muscle at Home? : Shoulder touch plank :
Have we saved the best for last? Perhaps, because this one will work your entire body. Shoulders, core, biceps, triceps, back, glutes—everything will get a workout. The exercise that will finish off our series is a plank with a shoulder touch.
-How to do it:
Get into a plank position. Remember to keep your hips in position and your core engaged.
Raise one hand and touch the corresponding shoulder.
Return to the starting position and do the same with the other hand.
Once you’ve done both sides, one repetition is complete.
-10 reps x 3 sets.
-How to Gain Arm Muscle at Home? : Congratulations!
Your at-home arm workout is officially complete. Of course, this workout can just as easily be done at the gym, alternating between equipment and, for example, the cable machine.
As you’ve seen, it’s easy to vary your arm exercises, whether it’s between different types of movements or equipment. Create your own personalized workout program and adjust the difficulty by varying the resistance and intensity. It’s both fun and rewarding to set yourself challenges and increase the difficulty as you progress through your workouts.
