{"id":2667,"date":"2025-02-18T23:44:48","date_gmt":"2025-02-18T12:44:48","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/top-10-arm-exercises-to-do-at-home.html"},"modified":"2025-02-18T23:44:49","modified_gmt":"2025-02-18T12:44:49","slug":"top-10-arm-exercises-to-do-at-home","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/top-10-arm-exercises-to-do-at-home.html","title":{"rendered":"Top 10 Arm Exercises to Do at Home"},"content":{"rendered":"<p>If sculpted arms and shoulders top your \u201cMost Wanted\u201d list, we\u2019ve got good news. You don\u2019t need a biceps curl machine or cable rope to get a good arm workout at home \u2014 you can build sleeve-busting muscle with minimal equipment.<\/p>\n<p>\u201cJust grab a set of dumbbells,\u00a0equally weighted objects, or a set of resistance bands to get an effective arm workout at home,\u201d says Katie Mumford, NASM-CPT. In some cases, you can even use just your body weight.<\/p>\n<p>Here are 10 effective arm exercises to get you started. Swap a few of them into your next upper body workout\u00a0to fast track your results.<\/p>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5650349694001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Shoulders<\/p>\n<ul>\n<li>Step one foot on the center of a resistance band and step the other foot back.<\/li>\n<li>Grip one end of the resistance band in each hand next to your shoulders, palms facing forward. This is the starting position.<\/li>\n<li>Keeping your core engaged, back flat, and chest up, press your hands overhead until your arms are straight.<\/li>\n<li>Pause, then reverse the movement to return to the starting position.<\/li>\n<\/ul>\n<p><iframe title=\"How to Do Lateral Raises With Amoila Cesar | 645\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/IVbr0Gvd6aA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Shoulders<\/p>\n<ul>\n<li>Stand with your feet hip-width apart holding a pair of dumbbells at arm\u2019s length by your sides, palms facing inward. This is the starting position.<\/li>\n<li>Keeping your core engaged, back flat, and chest up, raise your arms out to your sides until they reach shoulder level.<\/li>\n<li>Pause, then slowly lower the weights back to the starting position.<\/li>\n<\/ul>\n<h2>3. Dumbbell Front Raise<\/h2>\n<p><iframe src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565879337001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Shoulders<\/p>\n<ul>\n<li>Stand with your feet hip-width apart holding a pair of dumbbells at arm\u2019s length at your sides, palms facing in. This is the starting position.<\/li>\n<li>Keeping your core engaged, back flat, and chest up, raise your arms in front of your body until they reach shoulder level.<\/li>\n<li>Pause, then slowly lower the weights back to the starting position.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5650353405001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Biceps<\/p>\n<ul>\n<li>Stand with both feet on the middle of a resistance band holding the handles at arm\u2019s length by your sides, palms facing forward. This is the starting position.<\/li>\n<li>Moving only your lower arms (keep your elbows locked by your sides), curl the handles toward your shoulders.<\/li>\n<li>Pause, then slowly lower the handles back to the starting position with control.<\/li>\n<\/ul>\n<p><iframe title=\"How to Do Skull Crushers | Openfit\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/lt6jBogSnJg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Triceps<\/p>\n<ul>\n<li>Lie on a bench or the floor with your feet flat holding a pair of dumbbells directly above your chest, palms facing each other. This is the starting position.<\/li>\n<li>Moving only your lower arms, bend your elbows and slowly lower the weights to the sides of your head with control.<\/li>\n<li>Pause, then reverse the movement to return to the starting position.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5752904627001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Biceps<\/p>\n<ul>\n<li>Stand with your feet hip-width apart holding a dumbbell in each hand at arm\u2019s length by your sides, palms facing inward. This is the starting position.<\/li>\n<li>Keeping your core engaged and moving only your lower arms with your palms facing inward, curl the handles toward your shoulders.<\/li>\n<li>Pause, then slowly lower the weights back to the starting position.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5559599730001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Triceps<\/p>\n<ul>\n<li>Sit at the edge of a bench or chair holding one end of a dumbbell behind your head with both hands, arms bent at least 90 degrees. This is the starting position.<\/li>\n<li>Keeping your core engaged, back flat, and chest up, press the weight overhead until your arms are almost straight (don\u2019t lock out your elbows).<\/li>\n<li>Pause, then slowly lower the weight back to the starting position.<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" src=\"https:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5565686590001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Biceps<\/p>\n<ul>\n<li>Assume a wide, staggered stance with your left leg forward and your left arm supported on your left thigh (as if you were about to attempt to start a lawnmower).<\/li>\n<li>Holding a dumbbell at arm\u2019s length in your right hand with your palm facing forward, make a fist with your left hand and brace the back of your right elbow against the back of your left wrist.<\/li>\n<li>Keeping your back flat and core braced, curl the weight toward your shoulder.<\/li>\n<li>Reverse the movement to return to the starting position.<\/li>\n<li>Do all of your reps, switch sides, and repeat, performing an equal number of reps with each arm.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-166379\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/10\/13140644\/arm-workouts-at-home-600-push-press.gif\" alt=\"Man Does Dumbbell Push Presses | Arm Workouts at Home\" width=\"450\" height=\"675\" title=\"\"><\/p>\n<p><strong>Targets:\u00a0<\/strong>Shoulders<\/p>\n<ul>\n<li>Stand with your feet hip-width apart holding a pair of dumbbells in front of your shoulders with your elbows bent and palms facing inward. This is the starting position.<\/li>\n<li>Dip your knees, and then push up explosively with your legs to press the weights directly above your shoulders (your biceps should end up next to your ears).<\/li>\n<li>Pause, and then lower the weights back to the starting position.<\/li>\n<\/ul>\n<h2>10. Tricep Push-Up<\/h2>\n<p><iframe loading=\"lazy\" src=\"http:\/\/players.brightcove.net\/1634697872\/SJeKARb7p_default\/index.html?videoId=5559602125001\" width=\"600\" height=\"337.5\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Targets:\u00a0<\/strong>Triceps<\/p>\n<ul>\n<li>Assume a\u00a0high-plank position\u00a0with your feet together, body straight from head to heels, and hands in line with your shoulders and slightly closer than shoulder-width apart. This is the starting position.<\/li>\n<li>Keeping your core engaged and elbows close to your body, lower your torso until your chest is within a few inches of the floor.<\/li>\n<li>Pause, and then push yourself back up to the starting position.<\/li>\n<li>If you want to make the move easier, you can separate your feet slightly. To make it even more challenging, try a diamond push-up.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>If sculpted arms and shoulders top your \u201cMost Wanted\u201d list, we\u2019ve got good news. You don\u2019t need a biceps curl machine or cable rope to get a good arm workout at home \u2014 you can build sleeve-busting muscle with minimal equipment. \u201cJust grab a set of dumbbells,\u00a0equally weighted objects, or a set of resistance bands [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2668,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2667","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2667"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2667\/revisions"}],"predecessor-version":[{"id":2669,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2667\/revisions\/2669"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2668"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}