There’s never a wrong time to start prioritizing fitness in your life. And no matter where you decide to exercise (whether it’s the gym, the park, or your kitchen floor), you’re going to want to work on sculpting your upper body.
Our arms, shoulders, chest, and back all play an enormous role in our day-to-day lives. By strengthening them, you can help empower other areas of your body as well.
Arm exercises are often low-impact and don’t require any equipment. Because of that, they’re easy to incorporate into different fitness plans.
Let’s take a look at some of the top exercises you can do to get strong, toned arms.
No equipment exercises
If you are someone who turns their kitchen floor into their gym, there are plenty of exercises you can do without needing to spend money. Next time you’re craving an at-home arm workout, try these exercises out for size.
Push-ups are a quintessential move in any calisthenics workout. They’re great for strengthening your arms, shoulders, and chest.
You probably have a general idea of how to do a push-up, but a few pro-tips: keep your body as straight as possible and avoid shrugging or hunching your shoulders. Remember to breathe!
Try doing two to three sets of 8-12 pushups.
Planks are another great way to strengthen your arms, as well as your shoulders and your core. The planking position resembles that of a push-up, but you support your body with your forearms instead of your palms.
Planks work great in conjunction with other exercises, like push-ups. Try planking for 30 seconds to a minute at the end of another exercise set.
3. Triceps dips
Despite their name, triceps dips aren’t only for your triceps. They also help strengthen your shoulders and biceps.
To do a triceps dip, sit on the edge of a bench with your knees bent at a 90-degree angle. Grip the surface, placing your hands on either side of your hips. Using your arms, push yourself off the bench and lower your body down a couple of inches. Raise it back up to the starting position, then repeat.
Try doing two to three sets of 8-12 reps.
If you can make it to the gym or have a dumbbell set in your home, the following exercises are for you.
1. Biceps curls
Biceps curls are the push-ups of the dumbbell world. They’re a staple of any workout regimen because they work.
To done one, hold a dumbbell in your hand with your palm facing forward. Bend your elbow and pull the dumbbell up towards your shoulders before lowering it back down.
Aim for 8-12 reps, then switch over to the other arm and do the same.
2. Overhead extensions
Overhead extensions are great for working your triceps, shoulders, and upper back.
Hold a dumbbell vertically in both of your hands, making sure to keep it straight. Reach your arms into the air, then lower the dumbbell behind your head. Straighten out your arms, then repeat the movement 8-12 times.
3. Lateral raises
Lateral raises are a great way to target different muscles in your arms. They work great when paired with biceps curls and other exercises.
To do a lateral raise, hold a dumbbell in each of your hands with your palms facing in. Extend your arms out to either side of your body until your arms are the same height as your shoulders. Bring them back down, then repeat 8-12 times.
A healthier you
Working out isn’t something that everyone always wants to do. That said, you’ll feel better mentally after doing it—even if it means a day or two of soreness.
Next time you’re looking for some new arm workouts, try out some of the exercises mentioned in this guide.