We have great news for you if toned arms and shoulders are on your “must have” list. To acquire toned arms, you don’t need a fancy biceps curl machine; you can perform it at home with very little equipment.
“To get a great arm workout at home, just grab a set of dumbbells, weighted items or a set of resistance bands,” advises Openfit Live trainer Katie Mumford. You can even use only your own weight in some circumstances.
To get you started, here are some arm exercises. To speed up your results, incorporate some of these exercises into your next upper-body workout.
- Shoulder press with resistance band
Place one foot in the middle of a resistance band and step back with the other.
Hold one end of the resistance band in each hand, palms forward, at your shoulders. This is the starting point.
Raise your hands above your head until your arms are straight, keeping your core strong, your back flat and your chest high.
Return to the starting position by pausing and then reversing the movement.
2. Dumbbell Side Lifts
Objective: Shoulders
Hold a pair of dumbbells at arm’s length, palms inward, and stand with your feet hip-width apart. This is the starting point.
Raise your arms to your sides until they reach shoulder height, keeping your core strong, your back flat and your chest high.
Return the dumbbells to their starting position after a short pause.
3. Front dumbbell lift
Hold a pair of dumbbells at arm’s length, palms in, and stand with your feet hip-width apart. This is the starting point.
Raise your arms in front of your body until they reach shoulder height, keeping your core tight, your back flat and your chest high.
Return the weights to their starting position after a short pause.
4. Biceps Curl on Resistance Band
Goal: Biceps
Hold the handles at your sides at arm’s length, palms forward, with both feet in the center of a resistance band. This is the starting point.
Curl the handles toward your shoulders using only your lower arms (keeping your elbows locked at your sides).
Pause, then slowly let the handles fall back to their original position.
- Skull Crusher with dumbbells
Goal: Triceps
Place your feet flat on the floor or on a bench, and hold a pair of dumbbells straight up over your chest, palms facing each other. This is the starting point.
Bend your elbows and drop the dumbbells to the sides of your head using only your lower arms.
Return to the starting position by pausing and then reversing the movement.
