HOME WORKOUT: 10 EXERCISES FOR FIRM AND MUSCLE ARMS

 

Arms-Training

“I would love to train but I hate gyms! ”Does this sound familiar to you? Good news: there are tons of exercises you can do at home, just using your bodyweight and / or a few inexpensive accessories.

The 10 exercises that follow will allow you to strengthen the muscles of your arms but also of the whole of your upper body. No need for a lot of space or a lot of time: just focus on getting the movements right for maximum results.

1. BICEPS CURLS WITH 2 ARMS
Don't have dumbbells at your disposal? No problem ! Use water bottles, cans, or anything else that might do the trick. You don't need a lot of weight to feel the intensity of the movement.

Keep your elbows close to your torso and your shoulders down and away from your ears to maximize your bicep activation for the duration of the exercise.

Bicep curls with 2 arms
Bicep curls with 2 arms

2. TRICEPS DIP
For this exercise, you will need a chair, bench, sofa, or stair step. It is recommended to use different objects in order to vary the range of motion and make your muscles burn. Be sure to keep your glutes and lower back near the chair to get the most benefit from this exercise.

Do you want to increase the intensity? Vary the tempo and try making some of your dips faster and others slower.

Triceps dip
3. UP DOWNS
This exercise is also effective for the upper body and abs. The more activated muscle groups, the more calories you will burn!

Remember to contract your core muscles well during the entire movement and keep your shoulders, hips and feet aligned. Always place your hands or elbows directly under your shoulders and keep your hips perpendicular to the floor, without tilting them from side to side.

up downs
4. PUMPS 2-2-2
You can perform this variant on the knees if you wish. It is a question here of making 3 different series of 2 pumps using each time a different placement of the hands: narrow, regular and spread. The narrow pumps will particularly work your triceps and the spread pumps will especially stress your pectorals. If you do this variant on the knees, make sure that your thighs do not touch the floor mat.

Pumps 2-2-2
Pumps 2-2-2
Pumps 2-2-2
5. STEP CLIMBERS
The higher the object you use for elevation, the more difficult the exercise will be. As with the triceps dips, you can use a staircase, bench, chair or sofa. Keep the core muscles active for the duration of the movement and be especially careful not to raise your glutes too much.

Step climbers
6. TRICEPS KICK BACK
Again, you can use cans, water bottles or dumbbells to do this exercise which will allow you to strengthen your triceps and declare war on bat arms.

Start the exercise standing, then lean forward. Always keep your knees slightly bent and your back straight. Your elbows should stick to your chest. Lift and lower the dumbbells without moving your elbows. Perform this exercise slowly and in a controlled manner.

Triceps kick back
7. LATERAL ELEVATIONS Leaning BUST
This movement will work the back of your shoulders, muscles also known as posterior deltoids. These muscles that you don’t see in the mirror are often overlooked during weight training. When lifting weights, make sure your elbows end up aligned with your shoulders (T-shape).

Lateral leaning bust
8. DEVELOPED SHOULDERS
You can do this exercise sitting, standing and even balancing on one leg to activate the core muscles. Remember: the more muscle groups you exercise, the more calories you burn. Your elbows should be just below the shoulders and the forearms bent to form a 90 ° angle. Push the dumbbells in a straight line above your head (hands should not be at the back of your head).

Shoulder press
Shoulder press
9. FROM BEFORE TO SIDE ELEVATION
If you have an elastic band, you can use it very well for this exercise. Otherwise, you can use dumbbells (or water bottles, cans ...) or nothing at all! Be sure to raise your arms at shoulder height and not higher.

From front to side elevation
From front to side elevation
10. SINGLE-ARM RESISTED BICEPS CURL
For this exercise, your opposite hand acts as a weight. Be sure to offer resistance.