Arm-Strengthening Exercises To Do At Home

If you think you need fancy equipment to tone and strengthen muscles in your arms, think again! There are a multitude of exercises like planks, pushups, and arm circles one can perform at home to get the job done in a matter of weeks.

Strong arms aren’t just for physical appearance, it's necessary for excelling in daily life activities like lifting, carrying, pushing and pulling. Not to mention, it comes in handy to women for defending themselves. While traditional arm strengthening exercises involve heavy weight lifting at the gym, some exercises can help you achieve that without the need to lift weights. This article teaches you how to perform 3 weight-free arm exercises to tone every muscle in your arm.

3 Best Arm Strengthening Exercises

The below-listed exercises target the various arm muscles as best as possible without the need for added weight.

Arm Circles

When starting arm strengthening exercises at home, it's advisable to start small. This beginner-level exercise focuses on the shoulder muscles and isometrically builds the biceps and triceps. You can choose between smaller to larger circles but don’t forget to maintain the tension down your arm throughout the full set.

Here’s how to perform arm circles:

• Stand straight with your arms open on both sides. Keep your muscles contracted.
• Move your arms in a circular motion slowly by rotating them around your shoulders while keeping them straight and elbows locked.
• Perform 3 sets of 10-20 repetitions in both directions. You can make the circles larger to slightly change the efforts required.

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Arm Front Raises

This exercise targets the front of your shoulders and strengthens your biceps and triceps.

How to perform arm front raises:

• Stand straight with your arms out to the front, locked out straight with your thumbs toward the ceiling, making a thumbs-up gesture.
• Slowly raise your arm overhead keeping them straight and locked out, until your upper arms block ears when viewed from the side.
• Slowly lower your arms to the starting position. Perform 3 sets of 10-20 repetitions.

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Arm Lateral Raises

Like arm front raises, this exercise also targets the top of your shoulders and strengthens your biceps and triceps.

How to perform arm lateral raises:

• Stand straight with your arms at your sides and palms folding inward toward your hips.
• Now slowly raise your arms to the sides while keeping them straight until your body makes a ‘T’ when viewed from the front.
• Slowly lower your arms to the starting point. Repeat 10-20 times.

Image Courtesy: Freepik

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