Many individuals want to strengthen, build and/or tone their arm muscles, but do not want to pay for a gym membership to do so. For such people, there are numerous arm exercises that can be completed using no equipment or dumbbells. Performing these exercises regularly can help you achieve your goals for your arms inexpensively and from the comfort of your home.
Push-Ups
Push-ups work the chest, upper arms and shoulders. Begin by lying face down on the ground. Place the palms of your hands against the ground below your shoulders. Place your toes on the ground. Press into the ground through your hands to extend your arms and lift your trunk and legs off the ground. After your arms are fully extended, slowly reverse the movement until you are back to the starting position. To focus on the muscles of your chest, perform the exercise with your hands wider than shoulder width. Conversely, to focus on the triceps muscles of your upper arms, place your hands close together.
Lateral Raises
Lateral raises exercise the muscles of the shoulders. Hold a dumbbell in each hand at your sides. Raise the dumbbells simultaneously in the frontal plane (the plane that divides your body into front and back halves) to shoulder height; then slowly lower the dumbbells back to your sides. Do not move your body during the exercise.
Front Raises
Like lateral raises, front raises also work the muscles of the shoulders. Stand with your hands at your sides and palms facing backward. Hold a dumbbell in each hand. Raise the dumbbells at the same time in the sagittal plane (the plane that divides your body into left and right halves) until they are as high as your shoulders; then slowly lower them back to the starting position. Keep your body still during the entire movement.
Curls
Curls work the muscles that flex the arms at the elbow such as the brachialis and biceps brachii. Begin in the same position as lateral raises (palms facing your sides). Hold a dumbbell in each hand. Perform the exercise by flexing your arms, moving the dumbbells toward your shoulders. As you flex your arms, turn your palms so they face upward. When your arms are maximally flexed, slowly lower the dumbbells back to the starting position. Hold your body steady as you raise and lower the weights.
Triceps Extensions
As the name suggests, triceps extensions exercise the triceps muscles. These muscles function to extend the arms. Hold dumbbells in each hand behind your ears with your palms facing each other. Flex your arms and direct your elbows upward. Start the movement by extending your arms so the dumbbells move over your head. When your arms are fully extended, slowly reverse the movement until your hands are behind your ears again.
Forearm Curls
Forearm curls work the muscles that flex the hands at the wrist joint. Start in a seated position, leaning forward with your forearms on your thighs and hands in front of your knees. Hold a dumbbell in each hand, palms facing upward. To perform the exercise, flex your wrists so your palms face toward your body. Then extend your wrists until your palms face forward. Do not swing your body to help move the weights
Forearm Extensions
Forearm extensions exercise the muscles that extend the hands at the wrist joint. Perform them just like forearm curls, but start with your palms facing downward.
References
- "Essentials of Strength Training and Conditioning (Second Edition);" Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: At-Home Workout
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