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15 Burning Arm Exercises You Can Perform at Home to Get Toned

Arm exercises help in reducing arm fat. Arm strength is at the core of every exercise program. A strong arm is more than an appearance. Functionally, arm strength is needed for a variety of everyday activities, including lifting, pushing and pulling. Although some traditional strength building exercises involve weights or a gym, several exercises can strengthen and tone an arm with no weights. This article shows you how to train your arms at home to have stronger, fit, toned arms all from the comfort of your own home. These are the best arm workouts you can perform at home.

By Dr. Sudhan Singh Specialties: Sports Physiotherapy Physio Therapist. Dr. Sudhan Singh has 8 years of experience. He is a member of IFMT Federation of Indian Manual Therapists (FIMT). She is a certified fitness nutritionist and physical activity therapist.

Perform these arm workouts at home.

Don’t have any equipment at home? Not to worry, we have you covered here.

They all target your arms—specifically your shoulders, biceps, triceps and shoulders. Obviously your abs will be in flames also from some planking. Give four-to-five circuit exercise options in 30-70 second intervals or reps (aim 10-12). Complete the whole circuit 4-5 times depending upon the time of training.

When you think of exercise, your arm muscles may or may not be the first thing that comes to mind. But don’t forget about these muscles! They’re important for keeping your shoulders and neck healthy as well as improving balance and posture. And with this quick workout, anyone can tone their arms in just a few minutes!

When you feel your arms getting stronger, you can then try more advanced exercises that use weights or resistance bands to increase the difficulty of these arm exercises. But for now, here are some of the best easy workouts for toned arms!

Time To Stretch

First we need to stretch and warm up our upper body. Start off with the Chair Pose. The Chair Pose is a good, quick stretch for your arms and shoulders. Stand with feet shoulder width apart, but don’t lock your knees. Keeping your elbows locked, reach up toward the ceiling with your right arm while reaching back behind you with your left arm. Hold this stretch for three seconds before switching sides and repeating on the opposite side. Keep alternating sides until each side has been held down for 30 seconds and your left shoulder and right shoulder are sufficiently warmed up. This stretch helps warm up your arms and shoulder muscles.

The following workout routine includes all fifteen exercises, so you can get started toning your arms right away! Do as many reps as you can for 30 seconds, then rest for 30 seconds before moving on to the next one. Repeat for 4-5 rounds.

The following workout routine includes all fifteen exercises, so you can get started toning your arms right away! Do as many reps as you can for 30 seconds, then rest for 30 seconds before moving on to the next one. Repeat for 4-5 rounds. Remember to keep your core engaged!

Arm Circles

Arm circles are a great way to start your upper body workout. They help loosen up the muscles and get them ready for more strenuous exercises.

How to do arm circles:

Stand with your abs engaged feet flat and shoulder width apart, and shoulders relaxed.

Slowly make small circles with your arms, with your elbows bent.

Make sure to keep your abs engaged and shoulders relaxed throughout the entire exercise.

Repeat for one minute before taking a break. Do 3-5 sets in total.

1.Front arm raise

Stand with your abs engaged, shoulders relaxed, knees bent, and weights in your hands (if you have them).

Slowly lift your arms in front of you to shoulder height, having hands shoulder width apart. Lift the weights up and out in front of you until they are parallel to the floor.

Slowly lower back to starting position while keeping your core tight throughout the movement .

Repeat for one minute before taking a break – about 30 seconds – and repeating again 3-5 times!

2.Bent-over row

The bent-over row is a great exercise for the back, biceps, and shoulders. It helps to build strength and muscle in these areas.

How to do the bent-over row:

Start by standing with your feet hip-width apart, then bend at the waist to lean forward until your torso is parallel to the floor. Keep your back flat and your head up.

Hold the weights in front of you with your palms facing each other. Row the weights up towards your chest, making sure to squeeze your shoulder blades together at the top of the movement, and slowly lower back down.

3.Upright Row

The upright row is a great exercise for working your shoulders, biceps, and upper back. It’s a fairly simple move to learn but can be modified in many ways to make it more challenging.

Here’s how to do it correctly:

Start by standing with your feet hip-width apart, then bend at the waist to lean forward until your torso is parallel to the floor. Keep your back flat and your head up.

Hold a weight in each hand and lift the weights up towards your chest, making sure to squeeze your shoulders and traps together at the top of the movement.

Lower back down, making sure not to lean forward as you do so! Repeat for one minute before taking a short break – about 30 seconds – and repeating again 3-5 times!

4.One arm triceps extension

Doing one arm triceps extensions is a great way to work on balance and symmetry with resistance training. It also helps tone the shoulders and works the core muscles as well! Try doing these at home or in a gym when no equipment is available!

Start by sitting or standing with your abs engaged, shoulders relaxed, and weights in your hands.

Bend one elbow and rest the weight of that arm on your shoulder.

Point your other arm straight up in the air, then lower the weight down until it’s by your ear.

Keep your abs engaged and shoulder stationary throughout the entire exercise.

Repeat for 30 seconds before switching arms and repeating again for another 30 seconds. Do 4-5 rounds in total.

5.Triceps Kickback

The triceps kickback is a great exercise for working on the back of the arms. It helps to build strength and muscle in this area.

How to do the triceps kickback:

Start by standing with your feet hip-width apart, then bend at the waist to lean forward until your torso is parallel to the floor. Keep your back flat and your head up.

Hold a weight in one hand with your palm facing your thigh.

Keeping your elbow close to your body, extend your arm straight behind you.

Pause at the top of the movement, then lower back down to starting position.

6.Seated Shoulder Press

The seated shoulder press is a great exercise for working the shoulders, upper back, and triceps. It’s a fairly simple move to learn but can be modified in many ways to make it more challenging.

Here’s how to do it correctly:

Sit with a weight in each hand, palms facing forward.

Lift the weights to shoulder height, then press them overhead until your arms are straight.

Lower the weights back down to where you started.

7.Lat Pullovers

Lat pullovers are a great exercise for the chest, lats, and abs. They help to build strength and muscle in these areas.

How to do the lat pullover:

Lie on your back on a bench, then hold a weight in each hand with your palms facing your thighs.

Keep your elbows slightly bent and shoulder width apart, lift the weights to shoulder height.

Lower the weights down towards your head, making sure to keep your abs engaged and your lower back pressed against the bench.

Pause at the bottom of the movement, then slowly lift the weights back up to shoulder height.

8.The bicep curl

How to do bicep curls:

Stand with your feet shoulder width apart, legs straight, and hold a weight in each hand with your palms facing your thighs.

Bend your elbows and curl the weights up towards your shoulders.

Pause at the top of the movement, then slowly lower back down.

9.Hammer Curl

The hammer curl is a great exercise for working the biceps. It helps to build strength and muscle in this area.

How to do the hammer curl:

Stand with your feet hip-width apart, then hold a weight in each hand with your palms facing your thighs.

Bend your elbows and curl the weights up towards your shoulders, keeping your palms facing each other.

Pause at the top of the movement, then slowly lower back down.

10.Chest Fly

The chest fly is a great exercise for the chest, shoulders, and triceps. It helps to build strength and muscle in these areas.

How to do the chest fly:

Lie on your back on a bench, then hold a weight in each hand with your palms facing your thighs.

Keeping your elbows close to your body, lift the weights to shoulder height, squeezing at the top of the movement, making sure to engage the chest.

Pause at the top of the movement, then slowly lower them back down.

11.Push ups

Doing push ups can be a great body weight exercise for strengthening the chest, triceps, and shoulders. It’s also a great way to improve overall fitness and endurance for your arm muscles.

How to do the push up:

Get into position on all fours, with your hands slightly wider than your shoulders and your feet together.

Lower your body towards the floor, keeping your back flat, until your chest touches the ground.

Pause for a moment, then push yourself back up.

12.Plank

The plank position is a great exercise for strengthening the core. It also helps to improve overall fitness and endurance.

How to do the plank:

Get into plank position on all fours, with your hands slightly wider than your shoulders and your legs extended with your glutes engaged.

Lower yourself to the floor, with your weight on your forearms. This is the forearm plank position. Hold this position for 30 seconds – 1 minute.

13.Plank Tap

The plank tap is a great way to add intensity to the plank exercise. It helps to build strength and muscle in the core area and also will tone your upper arms.

How to do the plank tap:

Get into position on all fours, just like with the plank, hands shoulder width apart and lower body engaged.

Lift one hand off of the floor while you keep all other joints locked into position and touch your opposite shoulder. Pause for a moment, then place that hand back on the floor and lift up the opposite arm.

Continue to alternate arms in this fashion until you’ve completed all reps or time’s up!

14.Lateral Raise

The lateral raise is a great exercise for working the shoulders. It helps to build strength and muscle in this area.

How to do the lateral raise:

Stand with your feet shoulder width apart, hold a weight in each hand with your palms facing your thighs.

Keeping your elbows slightly bent, lift the weights to shoulder height.

Pause at the top of the movement, then slowly lower them back down to the starting position.

15.Diamond Push up

The diamond push up is a great exercise for strengthening the chest, triceps, and shoulders. It can be extremely challenging if done correctly!

How to do the diamond pushup:

Get into position on all fours, with your hands together and your fingers creating a “diamond” on the floor.

Lower your body towards the floor, keeping your back flat, until your chest touches the ground. Pause for a moment, then push yourself back up to the starting position.

So, what are you waiting for? Start incorporating arm exercises into your routine today! Here are a few tips to help you stay motivated:

1. Find an arm exercise (or two) that you enjoy doing and make it part of your daily workout routine

2. Keep track of your progress – write down the weight, reps, or time that you were able to complete for each arm exercise

3. Challenge yourself! Whether it’s by increasing the weights/reps/time for each exercise or by adding more exercises, aim to keep improving

4. Try incorporating some different types of exercises into your routine every once in a while – mix things up so that your muscles don’t get too used to the same thing over time. The exercises listed in this article can help to improve your arm strength and reduce the risk of injuries. Whether you’re a beginner or an experienced exerciser, these exercises can help you achieve your fitness goals. If you’re looking for a challenging workout, try adding some of these exercises to your routine.

5. Think ahead! What are some arm exercises you’d like to do next? Look them up online and write them down…then mark them- Find a workout buddy who can keep you accountable and motivated. Monitor your progress and constantly keep challenging yourself! If you are not progressing, then you aren’t toning your arms and gaining muscle mass.

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Also be sure to check out all our other posts so you can be even more successful in your fitness journey!

Remember these other tips:

– Create a workout plan and stick to it.

– Set realistic goals and reward yourself when you reach them.

– Be patient and don’t expect results overnight. Rome wasn’t built in a day!

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