Best 7 Arm Workouts For Stronger Arms At Home

 

 Want to build stronger arms but at home, don't want to go to the gym for any reason. Yes, it is very possible to build stronger arms at home without any gym or even without external weight (dumbbells etc).Without weights also you have your own weight and we can use our own weight as effectively as we can. Gyms are not necessary to build stronger arms and not even weights are necessary. One can acquire a good physique by doing workout at home only. If you want full body exercise at home then check here. 

 
 And also if you workout without any weight then the chances of injuries are not with us, so don't think that doing exercise without weights has only disadvantages but it also has many advantages. Do workout at home if you want, but bring discipline to it and do workout minimum twice a week. There is a scientific research that shows that training muscle groups twice a week can maximise the results.
 To build arm muscle we have to target major 4 muscle groups: biceps, triceps, lats and deltoids to make the arm stronger. So in this article there are 7 workouts that majorly target these muscles and are effective to build arm muscles.
 Before we talk about exercise you should know that, before any workout we have to do stretching exercises to relax our muscles so that we can avoid injuries and in arm workouts this is very important because any careless decision can affect us. So do stretching before any type of workouts.
  But, exercise is only effective if we add a good diet to it. And if you want to lose weight then do cardio also with workout. SO let's start the list of workouts.

  1) PUSH-UPS
 The very first exercise you can do without gym and weights. It not only targets our hands but also targets our legs,chest and shoulders, so this is the first exercise for arms at home.

 HOW TO DO IT 
 Start from the stand plank position(straight hips,knees,chest parallel to the ground resting on toes and palm with straight hand). Now starts bending your hand knee towards downward but maintaining the whole body still parallel to earth and after this again back to the starting position. Do 3 sets each set containing 10 reps for maximum effect. As you become experienced you can increase the sets and reps.

  2)TRICEPS DIPS
 This exercise targets your bicep portion. Start this exercise with 3 sets of 10 reps.
 
 HOW TO DO IT
 This exercise also uses our own weight very effectively. For this exercise you need two sofas or one sofa and one stool. 
 Place two sofas opposite each other and the distance between them should be less than your height. Just place your hands on one sofa and place your feet on another sofa and your face should be on the upper side. From this position bend your hand knees and then straight.

  3)SIDE PLANK
 This exercise majorly targets your biceps. Start this exercise with 3 sets and 10 reps.

 HOW TO DO IT
 If we start from the right hand side. Start from placing your forearm such that it touches the ground from end to end. Now Straight your body in side way resting on right leg foot. Keep your hips, chest, knees and left hand straight.

  4) SUPERMAN
 This exercise relaxes the whole body but also targets your hand effectively.
 
 HOW TO DO IT
 Starts from lying on the ground facing towards the ground. Keep your hands and toes straight. Now stretch your hands and legs towards up and try to see in the front.

 5) PLANK UP-DOWN
 This exercise majorly targets your biceps. Start this exercise with 3 sets and 10 reps.

 HOW TO DO IT
 Start from plank position (resting on forearm of both hands and resting on toes, keep straight hips,chest,knees) and simply straight your hand and back again to the plank position again. This is the Plank up-down.
 

6) INCLINE PUSH-UP
 This is the variation of push ups as you can see this from the name. This majorly targets you hands with more power than normal push-ups.

 HOW TO DO IT
 This is the same as the normal push-ups but in this you have to place your hand in a heighted thing for example plank or heighted plank. Start this exercise with 3 sets of 8 reps.

 7)PLANK TAP
This is the variation of planks which have more movement than normal planks.

 HOW TO DO IT
 Starting from plank position (resting on forearm of both hands and resting on toes, keeping straight hips,chest,knees) simply touch your left shoulder from right hand and then back to plank position and then again touching right shoulder with left hand and then again back to the plank position.