Pumping Arm Workouts You Can Do at Home or at the Gym
A lot of people might feel uncomfortable being in the weight room; it’s 24/7 busy and overcrowded. Plus, if you have no idea what you’re doing, you could easily get pushed in the turmoil.
Tone Your Arms Without The Weight Room
We’ve researched some amazing exercises to add definition and tone your entire arms, without feeling intimidated in the weight’s room.
Dumbbells are your best friend, because you can pick up your suitable weight and head off to a secluded part of the gym.
Opt for 8 pound to 12 pound weights for these moves, depending on your strength.
- 10 bicep curls
- 10 overhead shoulder presses
- 10 triceps kickbacks
- 10 90-degree raises
- 10 overhead triceps presses
- 10 shoulder presses
- 10 concentration curls
If you’d prefer to leave the dumbbells aside, here’s a routine which targets the arms using only your body weight.
- Twisting elbow plank
- Face down, back extensions with thumbs pointing towards the ceiling
- 10 triceps dips
- 20 push-ups
- 50 second plank into push up
- 1-minute speed bag punches
Here’s a third routine for those who want to use light weights. Stick with around 4 pound weights for these moves.
- 1-minute arm circles
- 20 lateral raises
- 30 seconds lunge and punch
- 1-minute hammer curls
- 40 seconds front raise
If you only have 10 minutes spare to focus on your arms, this is the workout for you. Plus, it focuses on your abdominal muscles too.
Use a stability ball to engage your core and choose 4 to 8 pound dumbbells.
- 15 chest presses
- 15 skull crushers
- 15 shoulder presses
- Bicep curls sitting on the ball
- Triceps extensions and stand up from ball when bringing the weight up
Before any of these routines, ensure that you properly warm up and stretch your arms to avoid any injuries. Slowly bring your heart rate down afterwards also.
Depending on the weights you’re using, you may need to take a short break in-between moves. That’s perfectly fine. Listen to your body and join back in when you’re ready.
If you enjoyed this workout check out our 21 Days to Sculpted Arms by Chady!