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Arm exercises are perhaps the most popular when it comes to working out. The biceps, triceps, latissimus dorsi (lats), and deltoids are the main muscles in the arms that need to be focused on. While these exercises are usually done with weights, arm exercises without weights can also be effective if a 20-to-30-minute routine is followed 3-4 times a week.
Arm Exercises Without Weights:
1. Push Ups
Push-ups are simple and easy to do. With your hands slightly wider than your shoulders, raise your entire body on your palms and toes. Lower yourself until you are almost touching the floor before pushing up all the way and repeating. Try to start with 3 sets of 10 reps and keep adding every week as you grow stronger.
2. Triceps Dips
This exercise requires a waist-high surface such as a chair or bench. Sit on the platform with your hands placed close at your sides, next to your hips. Scoot forward until you’re hovering in the air with your legs almost straight. Slowly lower yourself and push back up, using the triceps muscles to lift yourself up on every rep.
3. Plank Tap
Start off in a high plank position, ensuring that your hands are shoulder-width apart and shoulders stacked over wrists. Your legs should be shoulder-width apart and extended. Try to remain as stable as possible while tapping your right hand to the left shoulder and then your left hand to the right shoulder. This completes one rep.
4. Superman with Arm Extension
Lay with your face down on a mat or on the floor while keeping your legs extended and arms bent so that your elbows are by your sides. Lift up your arms, chest, and legs up and off the floor before straightening your arms forwards and then bringing them back into the bent position. Lower arms and legs to the floor before repeating.
Arm exercises with weights:
1. Bicep Curl
The bicep curl is one of the best workout at home for muscle building. Bicep curls can be done while sitting or standing. Grab a dumbbell and keep your arms extended towards the floor. Bring the weights towards your shoulders as you bend your elbows, keeping sure that the elbows and wrists remain aligned during the movement. Slowly bring the weights down, retaining the tension in the muscles before repeating.
2. Lateral Raise
Stand with your arms at your sides, holding a dumbbell in each hand. Bend your elbows slightly and keep palms pointed towards the body as you raise your arms until they are parallel with the ground. Slowly lower your arms to return to the starting position.
3. Overhead Triceps Extension
Grab a dumbbell with both hands and raise it above your head. Lower the weight behind your head by slowly bending your elbows and then lifting it back up to the starting position. The exercise can be done while sitting or standing.
4. Dumbbell Pullover
Lay down on your back on a bench or raised platform while holding a dumbbell with both hands. Raise the dumbbell above you and lower it back over your head until your biceps are next to your ears. Raise the dumbbell back to the starting position and repeat.
Arm exercises require great dedication and commitment as they are some of the hardest exercises to do but provide excellent results if done correctly and consistently. Whether you’re in the gym or doing arm exercises at home without weights, following these exercises with the proper form, combined with a healthy diet will provide the results you need.