Getting sexy and sculpted arms fast at home couldn’t be easier. Below are some exercises that can help reduce that stubborn fat along your arms region.
The fortunate thing is that each workout featured on this list is pretty simple, plus easy to practice.
All you need do is to follow the procedures and get the desired results. Without further hesitation, let’s get started!
9 Simple Exercises That Will Help You Get Sexy and Sculpted Arms Fast At Home
1. Dumbbell Push Press
Start with your two arms placed at your shoulders, elbows bent at an exactly 90-degree angle, and bend slightly in your knee.
After that, straighten both knees while pushing the dumbbells just above your head, as you keep your elbows close to the ears, and after that return your arms back to the initial position. This is first rep.
Repeat as much as you can.
2. Plank Tap
Start in a high plank and place your palms flat, both hands shoulder-width apart, the two shoulders stacked just above the wrists, legs stretched behind you, as well as your core and glutes engaged.
After that, tap your right hand to the opposite shoulder as you engage your core and glutes so as to keep your hips as still as you possibly can.
Repeat the same thing with the left hand to opposite [right]shoulder. This is the first rep.
Keep doing it, alternating sides.
For more ease, try to separate both legs a little more.
3. Triceps Box Dip
Sit on the ground, bend your knees, and keep your feet flat as you rest your back against a box or step.
Put both hands on the box you’re resting on, and then point the fingers toward your body.
Peradventure your box is high, you can put your hands on the box primarily, and then walk your heels out in order to comfortably lower your body right at the front of the box without you hitting it.
After that, straighten your arms, lift your butt, and then bend both elbows so as to lower yourself without sitting down fully. This is 1 rep.
Now, keep your heels on the ground and point your elbows directly behind your body, (rather than out to the side).
4. Bent-Over Fly
Stand with both feet hip-width apart and then bend at the hips so as to make your chest become parallel to the ground, with both arms hanging directly below the elbows.
Lastly, lift both arms to the sides while you squeeze your shoulder blades together, and then gently lower back down.
5. Dumbbell Bench Press
Lie with your back flat on a sturdy bench and feet firmly on the floor.
Perhaps your feet aren’t firmly touching the floor, you may place a step bench under them to stabilize your position or better still place your feet up on the bench.
Now, begin to engage your core so as to keep your spine in a neutral position. Your lower back ought to be slightly curved at this juncture.
After that, pull both shoulder blades away from the ears and slightly together. By now, your shoulders, hips, and head ought to be in contact with the bench, in a very firm manner.
Done? The next thing now is to keep your arms tight against your sides while raising the dumbbells up.
Be sure that the palm of your hands faces forward throughout the movement at 45-degrees.
Lastly, lower the dumbbells back to the chest while placing both elbows at your sides, in a slow manner.
You need to keep your elbows in tight all through the whole movement so that it can work your triceps.
6. Plank Up-Down
Start in a high plank, keep your palms flat, your hands shoulder-width apart, stack both shoulders directly above the wrists, stretch the legs behind you, and then engage your core and glutes. Keep your feet hip-width apart.
After that, gently lower your left arm so as to place your forearm on the ground. Then, repeat the same thing with the opposite [right]arm to come into a forearm plank.
Now, reverse to go back to a high plank. That’s one rep.
While moving, keep the hips as still as you possibly can. If you want to make it easier, you can just try to widen your legs a little more.
7. Stepping Shoulder Press
Stand with both feet together, hold dumbbells in both hands, lift your arms up and out to the sides at 90-degrees (similar to a goal post), with your palms facing forward.
Now, step forward with the left foot while pressing your arms overhead and rotating your palms in.
After that, step your left foot back again into the opposite side as you return arms to the initial position.
Repeat as much as you can, alternating legs each time.
8. Decline Push-up
Find a box, bench, or step and place your toes on it.
After that, get into a high plank, keep your palms flat, place your hands shoulder-width apart, stack your shoulders directly above your wrists, and then engage your core as well as the glutes.
Now, bend both elbows and gently lower your chest to the ground.
Lastly, push through the palms of your hands so as to straighten your arms. This is 1 rep.
Repeat as many times as you possibly can.
9. Curling Press
Place both arms at your sides, let your palms be facing in, and curl the arms up directly towards your shoulders.
After that, press upwards overhead as you tighten your core, keep your elbows closer to the ears and then turn your palms out so that it can face away from you.
Keep following the motion until you are able to bring the dumbbells back down by your sides.
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