Hello to the body Builders as well as to the people who want to strengthen arm fast! Are you looking for the best arm workout? The purpose of writing this article is for both categories of people, the one who wants to lose arm fat and the other who love bodybuilding.
This article will be helpful for both men as well as women. Before starting this article, we must know how arm workouts help us lose arm fat? And how will arm workouts help bodybuilders? How to do an arm workout at home? There are thousands of question come in mind when we think about the workout. And in this modern era, there is no difficulty in doing anything.
Internet is providing you all the stuff you want within seconds. Whenever I talk about weight loss, whether it is to lose arm fat, leg fat, or whatever it is, I suggest one thing in just one word, i.e., ‘’consistency’’. Be consistent, have some goals, stay motivated, and you will get what you want.
Weight loss especially losing arm fat, is not rocket science; people think we can’t lose fat mass, it is too complicated, and doing exercise is not that easy. The question is that how can you say that all? Everything in this world is difficult until you don’t do it.
Motivation is the primary factor, especially in weight loss or weight gain journey. And the other thing I want to tell you all, whenever you want to achieve some goal, stay positive, think positive. Positive thinking is the key to success. Your mind responds to the things you believe in reason.
The Sketch is in your mind; it’s up to you whatever you think; your mind will react to that. If you believe a workout will help you lose fat mass, it will. Same as if you believe activity will make you tired and there is no play of workout in losing weight, your body will never lose weight. It’s a mind game. So stay positive.
There is a lot of workouts to lose arm fat as well as to build strong arms. In a world where technology is progressing so fast, you don’t need 200$ gym membership or weights to make strong arms.
There is no fancy equipment required to achieve strong, fancy, and sculpted arms. As we generally tie up strong arms to the ability to lift pounds or to bench press. You need no fancy or costly equipment to achieve your goal. You just need enough space to move around, and some household items. There is no need to spend a lot of money.
There are some exercises you can implement into your daily routine. Here I’m going to discuss those arm workouts for your ease. Hope this will help you out.
Arm workout at home:
Arm Circles
You can build up your arms and shoulders with this simple, yet effective workout. This simple exercise can be done at home without any equipment in a matter of minutes.
Triceps dips:
You can build your triceps by only using your body weight. For these triceps, your sturdy coffee table can work as a great base, and also, you can do this on the floor, go for a couch, chair, bench, etc.
Bicep curls to push press:
Even though you can use weights for this workout, it can be just as effective with the items at your home, like a bottle of laundry detergent or a can of food. This workout especially focuses on your bicep muscles but also works your core and your deltoids.
Plank sidewalk:
If you want to strengthen your arms, you have to tone your abdominal muscle. By moving side by side, put a spin on a traditional plank.
Kickboxing punches:
Do you know, throwing punches burns a lot of calories? This workout is also helpful to tone and strengthen your arms as well as your upper body.
Rolling pushups:
For these rolling pushups, you have to step away from the average pushups. And try to do a full-body workout that tones your arms and captivates your back and shoulders.
Side planks:
Side planks are also helpful for your shoulders and arms, while you commonly thought of a sloping workout.
Superman work out:
For this arduous lower back, buttock, and shoulder exercise, no equipment is essential. By doing this exercise, you will find your body to heroic standards.
Dumbbell arm workout:
There are so many health benefits that come from working out your arm muscles. The benefit having strong arms and shoulders can reduce your risk of injury and can help improve your posture. More muscular arms help protect your bones and stabilize your joints. Luckily, toning and strengthening of your arms do not require much effort. You can get the desired results by just regular arm work out using just a simple set of dumbbells.
I’m going to elaborate on the best dumbbell exercises that work best for toning and strengthening your biceps, triceps, shoulders, and forearms.
There are two basic styles of dumbbell available i.e.
- Fixed weight
- Adjustable
Most of the gyms have many pairs of fixed dumbbells of different weights. Fixed weights are preferable for gyms and fitness centers. If you are working out at home, you may buy adjustable dumbbells. So that you can add or remove the weight plates according to the needs depending on the exercise you are doing.
If you are a beginner, try to do 2 to 3 sets of 10 to 15 repetitions for each of the following exercises. Once you feel easy doing 15 reps of these exercises, you can move up to heavier weight.
Check it out: 6 Basic Chest Workouts For Everyone- To Gain Muscle
Forearm workout include:
There are two types of wrist curls given below:
- Palms-up wrist curls
- Palms-down wrist curls
Biceps workout:
- Bicep curls
- Concentration curls
Triceps workout:
- Triceps kickback
- Overhead extension
Chest and triceps exercise:
- Chest press
Shoulder and arm exercises:
- Lateral raise
- Dumbbell front raise
- Military press
Forearm exercises:
Our forearm muscles are used for many everyday activities, like opening bottles, lifting things, opening jars, or carrying groceries. For sports like golf, basketball, and tennis, ball-strong forearms are so essential. Here are two types of wrist curls.
Palms-up wrist curl:
In this exercise, the flexor muscle works located on the back of your forearm.
Palms-down wrist curl:
This exercise (palms-down wrist curl) works the extensor muscles on the top of your forearm. Same exercise as the palms-up wrist curl. The only difference is that when you rest your hands over the verge of your knees, your palms are facing down apropos the floor.
Biceps Exercises:
This exercise involves the following activities that require strong biceps:
- Swinging
- Throwing
- Pulling etc.
Bicep curls:
By standing or sitting at the end of the bench, standard bicep curls can be done.
Concentration curls:
According to a small study of 2014, the concentration curl is the most effective workout for isolating and strengthening the biceps of people ages 18 to 24.
Triceps Exercises:
The location of your triceps is at the back of your upper arm. These triceps help you straighten your elbow and stabilize your shoulder joint.
You must have strong triceps because strong triceps help with activities such as:
- Reaching
- Pushing
- Throwing etc.
Triceps kickback:
For isolating, toning, and strengthening your triceps, this work out is best.
Overhead extension:
At a time, a single dumbbell is required for an overhead extension.
Chest and triceps Exercise:
Chest press:
This workout (chest press) is also known as the bench press. This workout is for the strengthening of the upper body. This exercise works several muscles at once, including the pectorals, triceps, and shoulder muscles (deltoids).
Shoulder and arm exercise:
Lateral raise:
This workout works your shoulder muscle as well as your triceps.
Dumbbell front raise:
This workout (dumbbell front raise) is similar to the lateral raises. In this workout, your shoulder muscles, biceps, and chest muscles will work.
Military press:
This workout (military press) is also known as shoulder press. This workout targets the muscles in your shoulder, chest, and arm. You can do it while sitting or standing.
5 mints Arm workout:
What is your summer goal? Do you want to tone your arms in these summers? Here is a Five minutes workout for you. If you start committing just 5 minutes for few days a week, you will get excellent results in few months.
Here is a Five-minute arm workout for the people struggling to lose arm fat.
Also Read: Cross Crunches- Incredible Facts: Step by Step Exercise Guide