You're not alone if the thought of working out at the fitness center or having to wait for a fitness class makes you forgo your arm workout. While some people claim that exercising outside the house is a wonderful option for them, others claim that it is the reason they can't seem to incorporate strength training into it at all.
Fortunately, you don't need to join a gym (especially during this pandemic) to get great arm exercise. You can build and tone your arms while targeting your core muscles wherever you want to exercise by mixing dumbbells, exercise bands, and bodyweight movements.
At work with your arm muscles
Some of the routines in this article engage both your arm muscles and your core muscles.
The biceps brachii, brachialis, and coracobrachialis, all located at the front of your arm, are home to the biceps brachii, brachialis, and coracobrachialis.
The triceps brachii is a muscle in the rear of your arm. Don't forget about your forearm muscles, which also include your lower arm muscles. Range of motion, extensions, abduction, and adduction are all performed by these muscles in tandem.
The internal and external oblique muscles, rectus abdominis, erector spinae, multifidus, quadratus lumborum, iliacus, and psoas major are some of the muscle groups that make up your core.
At home arm workout using only your bodyweight
Dip your Triceps
Dips are a bodyweight workout that can be done in a variety of ways. They primarily work the triceps, but they also engage the shoulders and chest. Dips can be done while sitting on the ground, in a chair, on a step, or on a bench. It's advisable to avoid this exercise if you have shoulder injuries.
Place your feet firmly on the floor and sit on the edge of a chair. Your palms should be down and under your shoulders, with your hands resting on the chair's edge next to your hips. Next l Lift your hips off the chair and tighten your glutes until your arms are straight. Bend your elbows and drop your body as low as possible until your shoulders or back begin to round forward. Push yourself back to the beginning position by pressing your hands into the chair and using your triceps muscles.
2–3 sets of 10–12 repetitions are recommended
Inch by Inchworms
Consider the inchworm to be your one-stop-shop for total-body health. It works your arms, shoulder, core, and lower extremities while also increasing your heart rate. Plus, your hamstring muscles get a wonderful stretch.
Place your hands on the floor and stand tall with your feet hip-width apart. Walk your hands forward while keeping your spine as level as possible and your core tucked in tight. As you walk your hands toward a high plank posture, your heels will lift off the floor and your legs will remain straight. Pause and begin walking your hands back toward your feet to reverse the movement. 2–3 sets of 10 reps are recommended for this. In between sets, get up and stretch.
Low-Rise Plank
The Low Plank is a modified version of the conventional plank that focuses more on the biceps muscles than other plank postures.
Start with your core tightened, hands underneath your elbows, while the elbows remain tight to your body in a classic plank stance. Bend your elbows and roll forward towards your toes until your arms create a 90-degree angle. Your elbows should only brush up against your rib cage, and your torso should be in a straight line. Stay for 20–30 seconds, then push yourself back up to a high plank.
Repeat this stance 1–2 times more.
High-Low Plank
The active form of a conventional plank is the high-low plank.
Rather than maintaining a position for a set amount of time, you move throughout the entire workout. This raises your heart rate and strengthens your upper body. It also relies on your lower body and core muscles for balance and stability.
Put yourself in a high plank and b Bring your right arm down until your forearm is reaching the mat, similar to a forearm plank posture while maintaining your body in a straight line and your abs taut.
Repeat with your left arm until both of your forearms are rested on the mat. Reverse the movement by pushing up and straightening your arm with your right hand on the mat, then repeat on the left side until you're back in a high plank. Do two sets of 30 seconds each.
Plank walk on the side
The lateral plank walk is a comprehensive workout that strengthens your core, improves your upper and lower body, and raises your heart rate. Refrain from doing this exercise if you have any wrist or shoulder problems.
Start by doing a high plank (pushup position). Extend your right arm and leg out and your left arm and leg in while keeping your core tight. Take two steps this way, then two steps in the opposite direction. Repeat for a total of 30 seconds, two times.
Hammer curls in the plank position
This rigorous version of the standard plank will work your core, biceps, and the remainder of your arms for stability.
In each hand, hold a dumbbell. Put the dumbbells squarely behind your shoulders and your fists opposite each other in a high plank stance. For balance, keep your core strong and your feet wide. Curl your right hand in a hammer curl toward your shoulder, utilizing your left side for support. Maintain a motionless torso, a flat back, and stable hips. Drop your right hand and do the same with your left. Repeat for 30 seconds on each side, alternating right and left.
Final Thoughts
Trying to work out your arms anywhere is a fast and efficient approach to enhance lean muscle mass and muscle strength. Furthermore, most of the workouts described above engage the shoulders, obliques, and lower extremities, so you'll be working out many muscle groups at the same time.
While your own body weight provides some resistance, you'll need to add resistance, such as weights or resistance bands, to achieve further strength gains.
If you've any chronic injuries that you think might be aggravated by these workouts, consult your doctor first. Working with a professional fitness instructor or physical therapist can also be beneficial, especially if you're new to strength training.
