5 Simple At-Home-Workouts To Strengthen Your Arms Without Going To The Gym


If we are not in perfect physical shape, we can start with some exercises using lighter weights and increase as we get good results.

In a gym, we can find a wide variety of machines and devices that help us strengthen our arms in different ways. Discover today 5 exercises to strengthen the arms but without going to the gym. 

Since everyone does not have time to go, it is interesting to know that there are many workouts that give very good results without the need to use any device.

Even if some people think they don’t have enough time, many of these activities can be done at home through simple exercises.

For this reason, in this article, we want to share with you in detail 5 good exercises to build muscle and tone the arms without going to the gym.

You have no excuses, but these exercises into practice today!

1. Breast flexions

One of the basic exercises for any workout is chest flexion. They help build muscle and strengthen the arms and the entire upper part.

They help strengthen the chest and actively work the triceps. However, it is important to contract the abdomen to prevent the lower back from sagging.

How to do them?

If you’re just starting out and don’t have enough physical stamina, lean on your knees rather than tiptoe.

  • Place your hands on the floor, a little away from your shoulders, and start lifting and lowering your chest without bending your elbows too much.
  • Perform 10 to 12 repetitions until 3 sets are completed.
  • Once you get more resistance, you can put yourself in the classic position on the tips of your feet.

2. Dips for the triceps

Tricep dips help tone the back of the arms, that is, the area that usually loses strength due to the buildup of fat.

Their regular practice, among other things, strengthens the back and increases physical strength throughout the upper body.

How to do them?

  • Stand with your back to a chair or table and rest your hands on its surface.
  • Extend your legs a little and bend your knees.
  • From this position, flex your arms at a 90-degree angle with your elbows, and lower your hips without touching the floor.
  • Return to the starting position and perform 12 repetitions.
  • Perform 3 sets in a row.

3. Shoulder press

To tone the arm muscles, bicep work is not the only important exercise. Strengthening the shoulders is the best compliment to give the arm a firmer appearance.

The shoulder press is a complete exercise that increases the resistance of the upper body. In addition, it reduces the tension of the cervical area.

How to do it?

  • Stand upright with your knees slightly bent and your back straight.
  • Take a dumbbell or bottle in each hand and place them at ear height.
  • From this position, push them up, on the head, until the arms are fully extended.
  • Return to the starting position and do 12 to 15 repetitions.
  • Perform 3 sets in a row.

4. Bench press

This interesting exercise allows you to work together on your arms and shoulders. It is ideal for toning muscles and reducing sagging.

How to do it?

  • Lie back on the floor on an exercise mat, keeping your knees bent.
  • Hold a dumbbell in each hand and raise both arms until they are fully extended. Hold the weights in front of your face.
  • Bend your elbows until the weights reach the height of the ears.
  • Extend your arms again and perform 3 sets of 12 repetitions.

5. Bicep curls to strengthen the arms

This classic exercise focuses on strengthening the biceps. In addition, it helps keep the arms stronger and toned.

It is important to keep the elbows glued to the sides of the body throughout the exercise in order to correctly perform the movements.

How to do them?

  • Stand upright with your knees slightly bent and your back straight.
  • Take a dumbbell with each hand and bend your elbows when you move your wrists towards your shoulders.
  • Descend with a slow movement, so that the arms remain well extended.
  • Raise your arms and perform 12 to 15 repetitions.
  • Do 3 sets for each session.

Have you never done any exercises to work your arms at home? As you can see, there are very simple workouts that don’t require machines or professional help.

Perform these simple exercises every day and you will find that you do not need to go to the gym to significantly improve the appearance and tone of your arms.


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