Hola People!! We are here with Another Workout Routine and this time it’s one of the major muscles of the body. Main Focus of the guys and plays an integral part in determining ‘Upper Body Strength’. THE ARMS. This is Perfesteem’s – Arms Workout At Home.

An arm consists of a group of muscles – The Bicep, Tricep, and the Forearm. In order to see results fast and more effectively, we need to target every part separately and train every part with equal resistance.

Also, if we train our arms consistently, they show results FAST, and by fast I mean REALLY FAST.

So, today we’ll discuss An Arms Workout At Home and all you need is 2 Dumbells. So, stop touching your face and

Let’s Get Into It.

Structure

Following is the structure if Perfesteem’s – ‘Arms Workout At Home’.

This Routine consists of-

  1. 2 Exercises each (6 exercises)
  2. 3 sets – each exercise
  3. Rest time between reps – 10-15 seconds
  4. Rest time between sets – 40-50 seconds

REPS AND SETS-

NOTEYou can either:

  1. Complete Part-by-Part. Like getting done with all the reps and sets for the Biceps and then move on to the 3 for the Triceps. The rest while switching to the next muscle group can be longer than 40-50 seconds. or
  2. Cover one set of each exercise and make it a whole set. So, you’ll have to perform 3 Whole Sets. The rest between 2 whole sets can be longer than 40-50 seconds.

The Rep distribution is –

  1. 10 reps (each arm) for the first set.
  2. 15 reps for the second.
  3. 15 reps for the third.

Assuming that you only have two dumbbells with no extra weights.

NOTEIf you have extra weights, then progress from Low Weight-High Reps in the first set to High Weight-Low Reps as you proceed.

It’s Complicated but once you get it, it will get easy to understand and execute.

Muscles to be targeted-

  • Biceps
  • Triceps
  • Forearms

Duration-

30-45 minutes max.

Difficulty-

Beginner – Intermediate

Equipment Needed-

2 Dumbbells

Warm Up/ Cool down-

Not Included (For Warm-up, checkout – Perfesteem: Warm up for a Workout

Directions

The Directions you need to implement this - Arms Workout At Home

Everything you need to keep in mind for implementing this ‘Arms Workout At Home’

Main Workout-

Biceps

Biceps - The first muscle group in this Arms Workout At Home
  • Bicep Curls (Alternate)- It is a great exercise to start with. Target the side and the upper head of your bicep with this. Focus on the squeeze as you curl.
  • Hammer Curls (Alternate)- Targets the upper head of your Bicep giving it the shape that you see on the rear side of the arm when you flex. Again, Focus on the curl and keep the whole body steady, the only thing that should be moving is your Elbow.

Triceps

Triceps - The Second muscle group covered in this Arms Workout At Home
  • Tricep Curls- Focus on keeping the Body Straight and a Good Form. Cover the full range of motion and don’t skip any part of the movement. Feel the stretch with every rep.
  • Standing Bent-Over Two-Arm Dumbbell Triceps Extension – This is one of the most effective Dumbbell – Tricep Exercise. Focus on your form and keep your Back Straight. Cover the full range of motion and hold for a second at the starting and ending point feeling the stretch.

Forearms

Forearms - Last but no the least muscle group covered in this Arms Workout At Home
  • Palms-Up Forearm Curls- One of the most common and effective Forearm Exercise. Make sure to not use any momentum or any other muscle group while performing the movement. Cover the full range of motion and hold for a second at both the starting and the ending point. Feel the Flexion and extension.
  • Palms-Down Forearm Curl- Keep in mind all the above-mentioned tips. Also, keep your back straight.

Step by Step Guide of Doing Every Exercise Mentioned

Follow the following steps to completely understand Perfesteem’s – ‘Arms Workout At Home.’

Biceps-

Bicep Curl

Cover the full range of motion. Make sure to squeeze at the top and extend the whole arm when coming down.

Steps-

  • Stand straight with a dumbbell in each hand.
  • Hold the Dumbbells at either side of your body such that they are in a straight line and the backside of your palm faces backward.
  • Curl one of your arms and bring the dumbbell towards your shoulder without moving any other part of the body except the forearm of that hand.
  • Cover the full range of motion and hold for a second or two at the top.
  • Squeeze the bicep and then slowly bring the dumbbell back to the initial position, extending the bicep.
  • Perform the same movement with the other hand (alternatively). LEFT+RIGHT(Arm) = 1 rep.
  • Repeat the movement smoothly and uniformly according to the number of reps you want to perform.

Hammer Curl

Make sure to maintain a good form, keep your body straight and squeeze the Bicep.

Steps-

  • Stand straight with a dumbbell in each hand.
  • Hold the Dumbbells at either side of your body such that they are parallel to each other and the back of your fingers faces the side of your legs.
  • Curl one of your arms and bring the dumbbell towards your shoulder without moving any other part of the body except the forearm of that hand.
  • Cover the full range of motion and hold for a second or two at the top.
  • Squeeze the bicep and then slowly bring the dumbbell back to the initial position, extending the bicep.
  • Perform the same movement with the other hand (alternatively). LEFT+RIGHT(Arm) = 1 rep.
  • Repeat the movement smoothly and uniformly according to the number of reps you want to perform.

Triceps

Tricep Curl

 Keep your Body Straight, focus on your form, and cover the full range of motion.

Steps-

  • Stand straight with a dumbbell in one hand.
  • Raise the hand with the dumbbell above your head such that the back of your palm face backward and the fingers in the front.
  • Bend your elbow and bring the dumbbell down towards the opposite ear.
  • Feel the stretch and cover the whole range of motion.
  • Hold for a second or two.
  • Slowly, return to the initial position keeping your body straight and maintaining a good form.
  • Repeat the movement smoothly and uniformly according to the number of reps you have to perform.

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Keep your upper body straight and maintain a good form. Cover the full range of motion. One of the Best Exercises in this

Improve your Form though….DO NOT IMITATE HER

‘Arms Workout At Home

Steps-

  • Holding a dumbbell in each hand with a neutral grip (palms facing inwards), plant both feet on the floor hip-width apart.
  • While maintaining a slight bend in your knees, bend forwards from the hips until so that your torso is parallel to the floor.
  • Bend your elbows to bring the dumbbells to either side of your chest. This is your starting position.
  • Inhale. Exhale.
  •  Using your triceps, extend your elbows back behind you, ensuring that they remain in close contact with the sides of your body.
  • Inhale. Bend your elbows to return to the starting position. Repeat for the specified number of repetitions.

The above steps are mentioned on SWEAT’s Official Website in the article – Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Forearms

Palms-Up Forearm Curls

Keep your back straight, engage the wrists (only), and do not use any kind of momentum or any other muscle to complete the movement.

Steps-

  • Sit Down on a bench (or a chair, or the edge of your bed…. You got the idea)
  • Hold a dumbbell in each palm and put the upper side of your forearms (opposite to the side of the palm) on your thighs such that both the palms facing upwards.
  • Relax your body, engage only your forearms throughout the movement.
  • Move your wrists towards and away from your forearm.
  • Hold for a second or two on the top and the bottom feeling the stretch.
  • Cover the full range of motion.
  • Repeat the movement smoothly and uniformly according to the number of sets you have to perform.

Palms-Down Forearm Curls

Keep your back straight, engage the wrists (only), and do not use any kind of momentum or any other muscle to complete the movement.

This side of the arm should face upwards.

Steps-

  • Sit Down on a bench (or a chair, or the edge of your bed…. You got the idea)
  • Hold a dumbbell in each palm and put the lower side of your forearms (‘The Palm Side’) on your thighs such that the back of the palms facing upwards.
  • Relax your body, engage only your forearms throughout the movement.
  • Move your wrists towards and away from your forearm.
  • Hold for a second or two on the top and the bottom feeling the stretch.
  • Cover the full range of motion.
  • Repeat the movement smoothly and uniformly according to the number of sets you have to perform.

Final Words-

That’s it for today’s ‘Arms Workout at Home’. Arms are one of the major muscle groups of the body (especially for guys). Train your arms like they deserve to be trained with this workout routine and see the change. All the related articles that might help you in implementing this routine are linked below.

Perfesteem- Warm up for a Workout

How to Get Fit At Home For Beginners

Pay Attention to all the NOTES in this ‘Arms Workout At Home‘ as they are the key to understanding and implementing this.

Don’t forget

YOU GOT THIS!

YOU GOT THIS.

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