Ladies, are you looking for a quick and easy arm workout that will really give your biceps and triceps the burn they need? It’s no joke to attempt burning the fat on your arms, let alone build and tone your arm muscles. All it takes is 5 minutes a day to start working on your goal and say goodbye to flabby arms.
7 Arm Workout Exercises You Can Do at Home
Use a Yoga Mat
Most of these arm workout exercises can be done while standing up, but some exercises will require you to lay or sit on the floor. Have a yoga mat on the floor to help lessen the pressure on your hands and knees.
1. Bicep Curls
A bicep curl is an isolation movement that engages the muscle running from the shoulder to the forearm or the biceps. It also engages the smaller muscles that assist the movement of the biceps, the brachioradialis, and the brachialis. This exercise is great for those who really want to get rid of their flabby arms.
How to do a bicep curl:
- Stand with your feet shoulder-width apart and your arms at your side.
- Close your fists and lock your elbows against your body.
- Then curl your arms upwards towards your chest.
- After doing a curl, return to the starting position (with the elbows straight down) and do the bicep curl again.
- Do this exercise repeatedly for 30 seconds.
Tip: To burn the fat in your arms, add some resistance to this exercise by using a pair of dumbbells.
2. Forward Arm Circles
Forward arm circles are a great exercise for players of tennis, volleyball, and baseball. It’s a dynamic exercise that works out the muscles on your shoulders. You can also use it as a warm-up for upper body workouts.
How to do forward arm circles:
- Stand with your arms stretched out to make a T-formation, with your feet shoulder-width apart.
- Make sure your palms are facing the floor.
- Rotate your arms forward in a circular motion.
- Do this exercise continuously for 30 seconds.
Tip: Want to take it up a notch? Do this exercise with dumbbells.
3. Reverse Arm Circles
Reverse arm circles are the counterpart of the previously mentioned exercise. It focuses on the same muscles and warms up the upper body before a workout session.
How to do reverse arm circles:
- Stand with your arms stretched out to your sides to make a T-formation, with your feet shoulder-width apart.
- With your palms facing the floor, rotate your arms backward in a circular motion.
- Do this exercise continuously for 30 seconds.
Tip: Add more resistance to this workout by using a pair of dumbbells.
4. Overhead Press
An overhead press is a compound exercise that will engage both your biceps, triceps, and deltoid muscles. Usually, this exercise is done with barbells or dumbbells, but you can still get the engagement even without the equipment.
How to do an overhead press:
- Stand with your arms up (aligned to the shoulders), with the feet hip-width apart. Make sure the elbows are bent at 90 degrees. This is the starting position
- Exhale and slowly push your arms up over your head until your arms fully extended, feel your own body resistance working here.
- Inhale and bring it back down to the original position, and repeat.
- Do this exercise repeatedly for 30 seconds.
Tip: If you opt to use a pair of dumbbells for this exercise, go for something that will tire your muscle after 12 lifts. Ideally, you can start with 5 pounds.
5. Knee Push-ups
Push-ups are a great addition to any upper body workout. It engages pectoral muscles and triceps. A knee push-up lessens the pressure on your joints and upper body.
How to do a knee push up:
- On the yoga mat, start with your hands and knees on the ground. Your hands should be under your shoulders with your elbows fully extended. You can choose to cross your feet or not for this exercise.
- While keeping the back straight, lower your elbows until your chin almost touches the floor.
- Raise your body and repeat.
- Do as much for this exercise as you can within 30 seconds.
6. Floor Triceps Dips
Triceps dips help tone the back of your arms or your triceps. It’s a compound movement often done with an elevated foundation, but you can also do this exercise on the floor.
How to do a floor triceps dip:
- Sit on the mat with your knees bent and your feet on the floor.
- Then put your hands on the mat behind you (right under the shoulders), with your fingers pointing at your hips. The elbow will be fully extended here.
- Bend your elbows back and then lift yourself up until the elbows are completely extended and your hips are way off the ground.
- Bring the elbows back down but still keeping your rear off the mat, and then lift yourself up again.
- Do as much for this exercise as you can within 30 seconds.
7. Plank
A static plank is one of the best arm workouts that’ll test your endurance. When doing this exercise, it’s important to keep your body straight the whole time.
How to do a plank:
- Lie on your belly with your toes pressing against the ground.
- Your elbow must be under your shoulders, bent at a 90-degree angle. You can rest the weight on your forearms.
- Lift your body and make sure your body forms a straight line from the head all the way to the feet.
- Hold this position for 30 seconds without letting your hips sag down.
- If you can do 30 seconds with ease, feel free to challenge yourself and hold the position longer the next time around.
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If you’re looking to tone your arms, these simple arm exercises at home can help you with that. While you may opt to do this workout without any equipment, an arm workout with dumbbells (like for bicep curls) will provide better results. Keep in mind that you need to work on arm strengthening exercises to remove saggy fat and replace it with muscles. Add this 5-minute arm exercise into your weekly arm workout routine and you’ll see slimmer and shapely arms soon enough.
Which of these arm workouts is your favorite? Mention them in the comments section below!
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