An effective exercise routine can consist of arm exercises that you can simply do at home. You don't really need to be registered at the gym to do muscle building and see results quickly.
For an home workout, you can usually use everyday objects to serve as weights or support. In addition, these exercises are simple, effective and can be done absolutely anywhere.
So you can choose to do them at body weight, or use a fitness accessoryto spice it up a bit.
We advise you to perform these movements in the form of HIIT circuits (between 3 and 5 rounds depending on your level). So, what are the best home exercises for your arms?
Understanding anatomy to choose the right home exercises for arms
If you're looking to tone or build muscle, it's important to understand your muscle anatomy. arm exercises to do at home generally target the biceps and triceps.
Even though athletes tend to favor biceps work, it is important to work both muscle groups (flexors and extensors) equally.
Your body is then more balanced, you have a healthy posture and a better range of motion which helps to avoid injuries. Here are the characteristics of the anatomy of the arms:
- Biceps: When you think of a muscular arm, biceps naturally come to mind, with the classic bodybuilder pose bringing out the rounded arms.
Located in the front, between your shoulder and your elbow, the biceps is made up of two muscles, one short and one long. They extend past the elbow and shoulder, helping to stabilize the upper body joints. This muscle aids in bending (flexor) and also supports the back muscles when performing back exercises. We also advise you to read: Top 6 battle rope exercises to build muscle
- The Triceps: The triceps is primarily responsible for extending the elbow joint. This three-part muscle is located at the back of the arm, between the shoulder and the elbow. The triceps can work in tandem with the pectoral muscles for a stronger, toned chest.
Arm exercises to incorporate into your home gym
Archery
The archery movement is a great arm exercise to warm up at home. Stand with your feet hip-width apart and your abs tight. Hold one end of the resistance band in each hand. A companion article: How to build muscle at home with resistance bands?
Raise both hands to chest height and extend your left arm out to your left side, keeping your right hand at the same level as your sternum (don't let your right hand cross the midline of your body).
This is your starting position. You may need to adjust the tension so that there is a slight tension here, but not too much. Now pull your right hand to the right (away from your left arm), as if shooting an arrow through a bow.
Keep your elbow pointed and elevated. Return to the starting position.Do all your reps on one side, then repeat on the other side This exercise is great for strengthening your triceps, shoulders, and chest.
Military pumps
This homemade arm exercise will challenge you! If you're not used to pushups or find the move too difficult, this is a great way to strengthen your arm muscles. Here you work the triceps, chest and shoulders.
The core plank position also forces your abdominals to contract. Place your elbows on the floor directly under your shoulders with your forearms parallel, keeping your legs straight behind you, feet together and resting on your toes. We also advise you to read: Why do military push-ups to progress in bodybuilding?
Contract your muscles to keep your body in a straight line from head to toe. Push with one hand to get up, then follow with the other until you are in the push-up position.
Lower your arms one by one to return to your elbows in the starting position. Perform 5 reps on each side for effective strengthening.
Curls
This exercise for armss is the most effective for working your biceps at home. Sit on a chair, bench or stool. Place one end of your resistance band under your left foot and hold the other end in your right hand, while resting your right elbow on your right thigh.
You may need to lean slightly forward to reach this starting position. Focus on keeping your back straight and contracting your abs. Your left hand (which you are not using) can rest at your side or be placed gently on your left thigh.
You should be able to start with your arm at an angle of about 90 degrees or more, with the band already taut. Now do a biceps curl by pulling your right hand towards your right shoulder. We also advise you to consult: Top 8 bodybuilding exercises with a rubber band
Keep your shoulder relaxed and just focus on engaging your biceps to pull your hand towards you. Do 10-12 reps, then repeat on the other side.
Dips
For this home exercise for the arms, you will need a stable and fixed support, such as a chair or a bench. A sofa can do the trick if it is firm enough.
Dips deeply work the triceps, shoulders and upper back. Start by placing your hands behind you on the rack, keeping your shoulders directly over your wrists and your fingers facing your body.
Stretch your legs straight out in front of you with your heels on the floor. Bend your elbows and lower your hips to the floor with control. Straighten your arms to return your body to the starting position. If you are looking for a stable support, we recommend: Roman Chain Fitness-superhuman
The speed of this movement greatly influences its level of difficulty: the slower you descend, the more your muscles will be challenged.
The bench press
Our fourth at-home arm exercise strengthens the arms and chest. Stand upright with your feet together. Take one end of the resistance band in each hand. Bend your elbows to make a 90 degree angle and let the elastic stretch down the midline of your back.
Now take a step forward with your left foot to be in a slightly staggered position With your hands placed on your rib cage and the band stretched across the midline of your back, push both hands forward, by fully extending your arms to chest height.
You should be using your back as resistance, so stand up straight and resist the urge to tip forward as the band stretches against your back. A companion article: Top 7 no-hardware chest exercises
Return your arms to your rib cage to complete the rep. Technically, it is therefore an identical movement to that of the bench press on a machine. If you find it difficult not to arch your back, you can perform the exercise lying on the floor.
The key accessory for your arm exercises at home
As you will have noticed, some of our home exercises for the arms require a fitness accessory, that of elastic bands. For this, we recommend our Strength Training Resistance Bands™: it is a perfect alternative to free weights and increases efficiency and intensity of your home workouts.
These bands allow you to reproduce more than 100 different exercises at home. You can carry and use them everywhere thanks to a anchoring system.
Gentler for your joints, this method of muscle strengthening is suitable for all levels. Whether you are a beginner or an experienced athlete, the straps have a variable resistance ranging from 5 to 75 kg.
Ultra-strong and comfortable, our fitness elastics correspond to one of the best quality/price ratios on the market. They are guaranteed for one year, and we provide you with a complete guide to 30 additional exercises to perform with this accessory.
So if you want to work on something other than your arms, you'll know how!
In summary: home exercises for your arms
To build your arms, you don't necessarily have to go to the gym and push heavy weights. Thanks to weight training accessories such as elastic bands, you can train at home and progress quickly!
Indeed, the resistance bands make it possible to reproduce all the movements of classic machines. For starters, you can do the 5 Home Arm Exercises featured in this article as a circuit, which will improve your cardio while engaging your different muscles.
You'll be able to target your biceps and triceps while working your upper body evenly!
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