9 Arm Workout Exercises (Tone Your Arms At Home)

How To Do A Fowl Canine Single Arm Again Row

1. Discover a quadruped place together with your knees hip-width aside and fingers firmly on the bottom, about shoulder-width aside. Have interaction your core. Have one dumbbell on the bottom in entrance of your left hand. Choice to carry out a fowl canine row from a field or bench to extend core engagement and get larger vary of movement.
2. Discover a fowl canine place by sending your reverse (proper) leg again, floating it off the bottom.
3. Carry out a single arm row together with your dumbbell hand, pulling the dumbbell again towards your left hip.

Modification: To problem your steadiness and stability, take the one arm again row from a balanced standing place. Stand on one leg, kicking the again leg lengthy behind you. Place the pinnacle of a sturdy dumbbell on the bottom in entrance of you, and flippantly relaxation your fingertips on the dumbbell to help your self as you carry out single arm again rows on the other arm.

How To Do Pull Ups

1. Begin standing beneath your pull up bar, toes hip-width aside, neck and shoulders relaxed.
2. Attain up and grip the pull-up bar together with your palms going through away out of your physique (overhand grip), fingers barely wider than shoulder-width distance aside.
3. Enable your physique to hold freely together with your arms absolutely prolonged.
4. Provoke the pull up by squeezing your shoulder blades collectively and pulling your chest in the direction of the bar. Preserve your elbows pointed downward all through the motion.
5. Proceed to drag your physique, pulling your chest up till your chin is above the bar, or as excessive as you’ll be able to comfortably go. Preserve your core engaged and your physique straight all through the motion.
6. Slowly decrease your self again all the way down to the beginning place, extending your arms absolutely.

Modification: Choice to carry out assisted pull ups with an extended loop resistance band. Or, carry out a dumbbell back fly.

How To Do A Wooden Chop Sit Up

1. Begin laying in your again, knees bent and toes flat on the bottom. Maintain a dumbbell vertically between each fingers overhead.
2. Lengthen your arms straight above your head, protecting a slight bend in your elbows. That is your beginning place. Have interaction your abs by drawing your stomach button in in the direction of your backbone.
3. Main with the dumbbell, carry out a sit up as you “chop” the load up. Higher physique lifts up off the mat as you come to a seated place, dumbbell tapping the ground between your heels.
4. Then slowly decrease your again to return to the mat, protecting your arms prolonged as you deliver the dumbbell overhead, returning to beginning place.

Modification: Carry out dumbbell pullovers, omitting the sit up.

How To Do A Stability Exterior Rotation and L-Elevate

1. Stand with toes shoulder width aside. Maintain a dumbbell in every hand in entrance of you, elbows bent at 90 levels, elbows by your waist, and palms going through up in the direction of the ceiling.
2. Discover a steadiness place by shifting your weight into your left foot, driving your proper knee up, proper thigh parallel to the bottom.
3. Conserving your elbows bent and your higher arms steady, slowly rotate the dumbbells out to your sides till your elbows are almost going through one another, otherwise you really feel a stretch in your shoulders. Vary of movement might be completely different for everybody.
4. Then slowly and with management, deliver the dumbbells again to beginning place, sustaining a 90-degree bend in your elbows.
5. Then carry out a L-raise or L-fly by rotating the arms up till they’re parallel with the ground, palms are actually going through down (performing a lateral elevate whereas sustaining a 90-degree bend in each elbows). Arms are according to shoulders and elbows stay bent at 90 levels. Keep away from pulling the shoulders as much as the ears.
6. Decrease the arms again down with management, flipping the palms so they’re now going through up as you come back to the beginning place.

Modification: Omit the steadiness and stagger your toes, so your left leg is barely in entrance of your proper foot. Kickstand your again proper foot, proper heel floating off the bottom and carry out the exterior rotation and L-raise from this supported place.

How To Do An Arnold Press

1. Stand tall, toes shoulder-width aside. Begin with a pair of dumbbells straight in entrance of your face at eye stage (overhand grip, palms face your physique). To make this more difficult, discover a kneeling place, shoulders stacked over knees.
2. Preserve a slight bend in your knees, and you’ll want to interact your core and squeeze your glutes (to guard your low again) as you ‘goalpost’ your arms by turning the palms out so that they’re going through away out of your face; elbows parallel to shoulders.
3. Then exhale as you carry out an overhead shoulder press, pushing the weights up, locking out your elbows (biceps by ears), arms straight overhead.
4. Slowly decrease the weights again all the way down to the beginning place, rotating your palms again in in the direction of your face, and repeat.

Modification: Choice to alternate arms, performing only one aspect at a time.

How To Do A Entrance Elevate and Crossbody Chop

1. Begin standing, toes hip-width aside, barely bent knees. Maintain one dumbbell horizontally in entrance of you, a head of the dumbbell in every hand.
2. Carry out a dumbbell entrance elevate by lifting the dumbbell straight out in entrance of you, elevating the dumbbell to shoulder stage.
3. With management, decrease the dumbbell again all the way down to the beginning place.
4. Then, bend your knees barely and exhale, utilizing your legs, hips, glutes, abs and obliques to drive the dumbbell crossbody, extending your arms up overhead on the precise aspect.
5. Decrease the dumbbell down with management, returning to the beginning place.

How To Do A Push Up and Open to T

1. Begin in a normal excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside. Choice to position your fingers on weights when you’ve got wrist ache.
2. Maintain this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
3. Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the edges, maintain elbows tight to the physique).
4. As soon as on the backside of your push up, exhale as you push again up into excessive plank place (prime of your push up place).
5. Then, maintain excessive plank, protecting your core steady. Flex your core and open right into a aspect plank as you pull your proper hand overhead. Maintain this place for a second as your physique mimics a sideways “T” form. Hips excessive and obliques turned on.
6. With management, decrease the precise hand again all the way down to the mat as you come back to the beginning place.

Modification: Substitute incline push-ups by putting your fingers on a chair or bench; or drop one knee to the bottom, performing a 3 level push up and open to T.

How To Do A Dumbbell Chest Press

1. Lay flat in your again (on the bottom, on a bench, incline bench, or on a stability ball) with knees bent and toes flat on the ground. Maintain one dumbbell in every hand (palms going through knees), elbows bent at a 90-degree angle.
2. Exhale as you push each dumbbells overhead on the identical time; dumbbells stacked over shoulders on the prime of the press. Be certain your wrists are sturdy and according to your shoulders.
3. Decrease the dumbbells again in the direction of your chest with management.

How To Do A Single Arm Crossbody Pivot and Press

1. Begin standing, toes shoulder-width aside, knees barely bent. Maintain one dumbbell in your left hand at chest top.
2. Pivot to the precise as you push the dumbbell hand throughout your physique and to the precise. Goal to press the dumbbell as far-off out of your physique as attainable. Toes comply with hips (left toes pivot proper, following the hips as they flip to the precise).
3. Deliver the dumbbell again in in the direction of your chest as you pivot your hips and toes again to middle, returning to the beginning place.

Modification: Maintain one dumbbell in your left hand and press the dumbbell out straight in entrance of you, omitting the pivot.