5 great arm exercises you can do at home

Large arms are a sign of strength and can make a huge difference in how you look and feel.

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While you may think you need a gym membership or expensive equipment to get big arms, there are plenty of exercises you can do at home to achieve your goals. In this article, we are going to share some great arm exercises that you can do at home to help you get the arms you’ve always wanted.

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The best big arm exercises you can do at home

Here’s a look at five such exercises:

1) Push-ups

The pushup is a classic bodyweight exercise done for big arms!  (Image via Unsplash / Fortune Vieyra)
The pushup is a classic bodyweight exercise done for big arms! (Image via Unsplash / Fortune Vieyra)

The pushup is a classic big arm exercise that can be done almost anywhere and is great for building upper body strength.

To perform a pushup, start in a plank position with your hands slightly wider than shoulder-width apart. Complete as follows:

  • Lower your body until your chest touches the floor and push up to the starting position.
  • You can make push-ups more challenging by doing them on your toes or by adding a resistance band around your back. To take a step forward, try doing it with one hand if you are strong enough.

Doing push-ups to failure is a great way to pump up your chest and set the tone for the rest of your workout. However, if you’re trying to conserve your energy, do three sets of 15 to 20 reps.


2) Dip seat

Bench presses are another excellent big arm exercise that can be done at home to build big arms. All you need is a stable chair or bench to perform the dip.

Here’s how it’s done:

  • Start by sitting on the edge of a chair with your hands grasping the edge of the seat.
  • Lift your body off the chair and lower down until your arms form a 90-degree angle. Push up to the starting position.
  • You can make the dips more challenging by adding weight to your lap or by doing them with your feet off the ground.
  • Do 15-20 or as many repetitions as you can in one set. Repeat for 3-4 sets.

3) Biceps curl

Biceps curls are a great way to build strong arms.  (Image via Unsplash/Anastase Maragos)
Biceps curls are a great way to build strong arms. (Image via Unsplash/Anastase Maragos)

Bicep curls are a great arm exercise to target the biceps, which are the muscles on the front of the arms. To perform bicep curls at home, you can use a pair of dumbbells or even a gallon jug of water as a makeshift weight.

It has been done as follows:

  • Stand with your feet shoulder-width apart, and hold a weight in your hand with your palms facing up.
  • Bend your elbow, then roll the weight up toward your shoulder, then lower it back down.
  • Make sure to keep your elbow still and close to your body throughout the exercise.
  • Make sure to control the weight, and release it slowly as it begins to come down.
  • Repeat for 10-15 reps for each arm.

4) Triceps dip

Triceps dips are another excellent big arm exercise that can be done at home to target the muscles in the back of the upper arms. To perform the triceps dip, you will need a triceps barbell or any type of parallel bar.

It has been done as follows:

  • Stand in the center of the bar with your hands grasping the edges and feet on the floor. Lift your body off the ground and bend your knees.
  • Lower yourself until the arms form a 90-degree angle, and push back up to the starting position.
  • You can make triceps pushups more difficult by performing them with your feet off the floor or by resting the weight on your lap.

5) Curl hammer

Hammer curls are a great arm workout for your biceps!  (Image via Pexels / Andres Ayrton)
Hammer curls are a great arm workout for your biceps! (Image via Pexels / Andres Ayrton)

Hammer curls are similar to regular curls, but they target the brachioradialis muscle, which runs along the outside of the upper arm.

To perform hammer curls, you will need a pair of dumbbells. Complete as follows:

  • Stand with your feet shoulder-width apart, and hold a dumbbell in your hands with your palms facing each other.
  • Bend your elbows, roll the weights up toward your shoulders, and then lower them back down.
  • Make sure to keep your elbow still and close to your body throughout the exercise.

conclusion

In conclusion, there are plenty of great arm exercises you can do at home to help you achieve your fitness goals. Pushups, dips, curls, triceps dips, and hammer curls are all excellent options for building upper body strength and getting great arms. With a little dedication and consistency, you’ll be well on your way to the arms you’ve always wanted.

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