Five exercises to work the strength of your arms without leaving home

Whether they are exercises to combat sagging arms or to have well-defined limbs, the truth is that it is vital to choose the exercises you do. And of course it is possible to have defined arms without leaving home. Of course, in the long run you will need equipment, but if you are a beginner or for the moment you put the idea of ​​going to the gym behind you, You have no excuse.

Arm strengthening is the cornerstone of any fitness program. comprehensive physical conditioning. It involves multiple muscles in the arms: from the hand and wrists to the shoulders. In addition, chest and shoulder muscles They play a key role in many important movements you regularly perform with your arms. The following exercises focus on the different arm muscles in the best possible way without the need to add weight:

Arm circles

This beginner exercise targets the shoulder muscles and isometrically strengthens the biceps and triceps. You can make smaller or larger circles, but be sure to keep the tension on your arm throughout the set. Stand tall with your arms stretched out to your sides and your muscles contracted throughout your arm. Make circles slowly with arms twisting around the shoulders while keeping them straight with the elbows closed in tension. Perform three sets of 10-20 reps in both directions.

Front arm raises

This exercise targets the front of your shoulder and also isometrically strengthens your biceps and triceps. Put your arms forward thumbs up to the ceiling. Raise them overhead while keeping them straight until they point upward. Slowly lower your arms back to the starting position. Perform three sets of 10-20 reps. You can make it more demanding with water bottles in the hands.

Lateral arm raises

This exercise targets your upper shoulder and isometrically strengthens your biceps and triceps. Put your arms at your sides and your palms inward toward your hips. Keep the arms straight and lift them out to the sides until your body forms a T seen from the front. Slowly lower yourself back to the starting position and do 10 to 20 reps.

Angel against the wall (wall angel)

This exercise strengthens the shoulder and triceps and improves shoulder mobility. Put your back against a wall with your knees bent and your feet up. half a meter from the wall so so. Your head, upper back, and tailbone should be in contact with the wall. Bend your elbows at 90 degrees and raise your arms until their top is parallel to the ground as if you were raising your hands. Extend your arms above your head until they are straight. Try to keep your arms, head, upper back, and tailbone in contact with the wall. Return to the starting position and complete three sets of 10 reps.


This exercise strengthens shoulders, triceps and biceps. Begin in a push-up plank position with your hands under your shoulders and your arms straight. Keep your spine neutral. For the most demanding exercise, keep your feet together. If you want to make it easier, widen your feet. Bring your left hand up to your right shoulder and touch it before returning your hand to the floor. Repeat with the right hand and the left shoulder. Perform three sets of 10 reps on each side.

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