.You Can Do This 5-Moves Arm Workout At Home
You Can Do This 5-Moves Arm Workout At Home
If you’re looking to tone your arms without a gym, you’ve come to the right place! Follow this 6-minute arm workout at home to get sculpted and toned without a single piece of equipment.
How to Get Big Arms
You’ll need some space to move around and get comfortable, but that’s all it takes. Let’s go!
1. Tricep dips
Find two chairs and place them behind your back.
Bend your knees with feet flat on the floor.
Place your hands shoulder-width apart with palms facing down on the seat of the chair.
Push yourself up until your arms are straight, keeping a slight bend in your elbows throughout the exercise.
Slowly lower yourself until your elbows are at a 90-degree angle.
Keeping your core tight and body straight, return to starting position.
2. Diamond push-ups
Diamond push-ups exercise Arm Workout At Home
We’re going to show you how to do a diamond push-up, the ultimate bodyweight chest workout.
To get started, you’ll want to place your hands on the ground in a diamond position. Keep your elbows pulled into your sides and make sure you’re not flared out at all.
With your hands in place and your body tight, push through your palms and come to full extension of the chest. Make sure you keep tension on the triceps throughout the entire range of motion.
Once you’ve reached full extension, lower yourself back down until your chest is almost touching the floor. Then push back up again for one rep.
3. Bent over rows
You’ve probably seen this exercise done in the gym, but it’s just as effective at home. Just make sure you have a sturdy chair or bench to prop your leg on.
Start with your hands together, palms facing each other, arms straight down. Bend forward at the waist, keeping your back flat and legs straight.
Put one leg up on a chair or bench behind you. Let your other leg hang straight down, keeping your torso parallel to the floor and your core engaged (don’t let yourself sag).
Slowly bend at the elbow, bringing your arms up toward your chest as you pull them back. Lower slowly and repeat 5 times, then switch legs and repeat 5 more times. You can work up to 10 reps per side.
4. Bicep curls
Congrats on deciding to do a bicep curl!
Here’s everything you need to know about this exercise:
How to do a bicep curl
1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in each hand, palms facing forward. Your arms should be at your sides, elbows slightly bent.
3. Keep your upper arms still as you curl the weights up toward your shoulders by bending at the elbow, rotating the wrists as needed so that your palms face your shoulders at the top of the movement. Exhale as you lift.
4. Pause for one second at the top, then slowly lower the weights back down to starting position as you inhale.
5. Lateral raise
The lateral raise is a great exercise for beginning weight training. It targets the shoulders, and you can use small weights or water bottles as long as you feel the burn.
Stand up straight with your feet shoulder-width apart, holding a weight in each hand. Slowly raise the weights out to the sides until they are at shoulder height. Lower them back down and repeat.
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