5 Exercises To Strengthen The Arms Without Going To The Gym

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

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

Since not everyone has the time to go, it is interesting to know that there are many workouts that work very well without needing to use any equipment.

Even though some people think they don’t have enough time, many of these activities can be done at home with simple exercise.

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

You have no more excuses, put these exercises into practice today!

1. Chest flexions

Chest curls are one of the staple exercises for any workout session. They build 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 are starting out and you don’t have enough physical endurance, lean on your knees rather than on the balls of your feet.

• Place the hands on the floor, a little away from the shoulders, and start raising and lowering the chest without bending the elbows too much.
• Perform 10 to 12 repetitions until you complete 3 sets.
• Once you get more resistance you can get into the classic tiptoe position.

2. Dips for the triceps

Dips for the triceps help tone the back of the arms, which is the area that usually loses strength due to the build-up 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.
• Spread your legs a bit and bend your knees.
• From this position, flex your arms creating a 90-degree angle with the 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 muscles of the arms, working the biceps is not the only important exercise. Strengthening the shoulders is the best supplement to make the arm appear firmer.

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 a bottle in each hand and place them at ear level.
• From this position, push them up, over the head, until the arms are fully extended.
• Return to the starting position and do between 12 and 15 repetitions.
• Perform 3 sets in a row.

4. Bench press

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

How to do it ?

• Lie with your 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 stretched. Hold the weights in front of your face.
• Bend your elbows until the weights are at ear height.
• Straighten your arms again and perform 3 sets of 12 reps.

5. Bicep curls to strengthen the arms

This classic exercise focuses on strengthening the biceps. Plus, 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 perform the movements correctly.

How to do them?

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

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

Do these simple exercises every day and you’ll find that you don’t have to go to the gym to significantly improve the look and tone of your arms.