12 Ultra-Effective Arm Workout Moves You Can Do At Home

For third set, start with palms facing down. If you really want to maximize this workout, instead of barbells or kettle bells, lift two weight plates pinched together in each hand instead. Forearms are best worked on low weight with high reps. Draw hands toward head, maintaining balance and keeping upper arms still. Then lift the barbell back up and do the curls so you can see the backs of your hands. Over 25, amazing people have subscribed to Travel Strong - and you're amazing too!

Stand with your feet hip-width apart, holding the kettlebell with both hands in front of your body, arms loose. Bend your knees slightly, keeping your weight in your heels. Slightly swing the kettlebell through your legs toward your rear then explode with your hips forward sending the kettlebell up toward the ceiling, overhead or at least chest-height. .

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Hitchhiker Targets back, anterior deltoid, medial deltoid, and rear deltoid Loop the center of a handled resistance tube around a sturdy object at waist level, hold a handle in each hand, and turn so that left hip is facing anchor. Bring both arms by left hip so right arm is across body, palm turned away from you, thumb down. Keeping torso and left arm still, draw right arm across body and over to right so that thumb is pointing up keep right arm straight, not locked.

Do 10 to 15 reps. Goalpost Rotation Targets medial deltoid, rear deltoid, and rotator cuff Anchor the center of a resistance tube around a sturdy object at waist level and stand facing it, holding a handle in each hand. Bend elbows 90 degrees and raise arms to shoulder height so that arms are parallel to floor, palms facing down.

Keeping torso still, rotate arms up so that forearms are perpendicular to floor and palms face forward. Triangle Push-Up Targets shoulders, chest, triceps, and core Kneel and place hands on floor under chest. Turn hands in so that index fingers and thumbs form a triangle they don't have to touch. Straighten arms and step feet back so that body is straight from head to heels. Place palms on a counter, a bench or the seat of a sturdy chair.

Bend elbows about 45 degrees out to sides as you lower chest toward floor. Press up and repeat. Bench Dip Targets chest and triceps Sit on front edge of a sturdy bench or chair, palms on either side of hips.

Straighten arms and shift hips forward just in front of seat. Bend knees so that they're aligned over ankles. Extend legs, heels on floor. Lift right leg parallel to floor.

Bend elbows 90 degrees behind you, lowering hips toward floor. Switch legs for next set. Triceps Extension Targets triceps, butt, and legs Hold a 5- to 8-pound dumbbell in right hand and stand with feet staggered, left in front of right.

Lower into a lunge, knees bent 90 degrees and left knee aligned over ankle. Maintaining lunge, lean forward and place left forearm on thigh. Draw right elbow toward rib cage, palm facing left and elbow bent 90 degrees. Extend right arm behind you. Lower to 90 degrees again; repeat. Stork Stance Curl Targets biceps, abs, and butt Loop the center of a resistance tube around instep of right foot once or twice; hold a handle in each hand.

Balance on left leg and raise right leg as high as you can while still feeling stable. Extend arms forward, palms facing up. Keep both feet on floor. Draw hands toward head, maintaining balance and keeping upper arms still.

Extend arms again and repeat. Do 10 reps, then switch legs and repeat. Each direction will work different forearm muscle groups.

Repeat for repetitions. If you have chosen the ideal amount of weight for this exercise, then you should be able to do a set of twelve-to-fifteen repetitions and just barely be able to perform the final one. Sit with your forearms down on a flat bench. For this exercise, you want to place your forearms flat with your hands and wrists protruding off the edge of the bench. Lift up the barbell with both hands. In order to balance the weight, you want your hands roughly shoulder-width apart to form your grip on the barbell.

To start, use a standard grip with your palms facing upward. You should aim for an amount that allows you to do twelve-to-fifteen repetitions before tiring out. The starting position is going to be with your wrists lowered so that the barbell is hanging low in your grip. Curl the barbell up and toward you. With a slow, controlled motion, you want to curl the barbell up and toward you. By moving the barbell slowly, you maximize the gain on each repetition. You want to curl your wrists all the way, bringing the barbell as close to you while only using your wrists as possible, before letting it back down.

As with the individual wrists routine, you want to do twelve-to-fifteen reps in your set before stopping. If you cannot do this many, try curling less weight. Flip your arms over and do the curls downward. This is another workout that you can do with either upward or downward curls. To work a different forearm muscle group, turn your arms over on the bench so your palms face downward. Then lift the barbell back up and do the curls so you can see the backs of your hands.

Increase the girth of your grip. You can additionally increase the workout on each forearm by enlarging the grip on your barbells and dumbbells. You can purchase a fitness product tailored to go over the bar or simply wrap a towel around it.

The larger grip area forces you to squeeze harder to maintain your hold, which in turn works your forearms even more. Use a hammer grip whenever possible. Utilizing a hammer grip for other exercises will also increase the workout on your forearms. A hammer grip is when the palm faces inward rather than up. You can use a hammer grip with dumbbells or even two-handed workouts such as chin-ups. By using a hammer grip, less weight rests on your palms, which forces you to grip more tightly.

Use handgrips while away from the gym. A good old-fashioned pair of hand grips with the metal tension coil at the top are an easy way to work forearm muscles while multitasking. Alternatively, you can squeeze a spare tennis ball or racquetball that you have around as well. Anything dealing with isolating and working your hand grip will work your forearm muscles.

Dead hangs are simply holding onto something above you and supporting your bodyweight with your grip alone. Since the tension is on your grip, you squeeze harder the longer you hang and work forearm muscles. Do dead hangs into chin-ups. For a harder, advanced workout, you can do a dead hang of several seconds at the bottom of every chin-up. Do finger and wrist push backs.

You can do this exercise either leaning against a bar or a table, or you can do it on the ground in a push-up position which will be harder. Lean your weight against the surface, and use your wrists and fingers to push your weight back off the surface. I am 14 and I rest my body a lot, including with massages. I see very little change in my forearms and I have been training forearms 3 times a week. I work very hard with 10 kg dumbbells. Michele Dolan Personal Trainer.

One reason you may not see visible results in the muscle could be a layer of fatty tissue overlying the muscle. Check your BMI, and decide of you have some excess fat tissue that covers your muscles. You should see results, using the exercises recommended here, using 10 kg dumbbells. Not Helpful 3 Helpful So I need to gain only arm muscles. I recommend trying the exercises here to build your forearm muscles. You should also add biceps and triceps exercises to your workout routine.

Not Helpful 2 Helpful Pull ups are one fantastic exercise you can use for building the forearm muscles.

Not Helpful 0 Helpful 1. Try performing wrist curls, using both overhand and underhand lifts for best results. Not Helpful 0 Helpful 0. Try the wrist roller, chin ups, bent over rows and push ups to work your forearms. You can try gripping exercises and wrist exercises, since both types help build forearm muscle. I am noticing only a little increase in my forearms, but I am doing these exercises twice a week.

What am I doing wrong? Forearm muscles are mostly slow twitch fibers, which means you should train them at least three times a week. Try higher reps as well and go until you feel the burning sensation. Not Helpful 4 Helpful I am 22 years old. I weigh 53 kg and my height is 5'5".

How can I increase my weight? The key is to eat. You must consume more calories than you are burning. If you are looking to build this weight as muscle, then do low reps with high weight. Eat lots of protein and carbs to build muscle mass. If I exceed on the wrist curls without struggle, should I increase my weight?

Forearms are best worked on low weight with high reps. This being said, if you find the weight isn't straining the muscle, then use more weight. Generally, is a good rep range for forearms.

Not Helpful 1 Helpful 8. I have tried so much to build my forearm muscles, but I can't notice even a single change. What can I do? Building muscles takes time, so keep on trying. You will start to notice change. If it seems too easy, then you can try a couple of more reps in a set.

Include your email address to get a message when this question is answered. Already answered Not a question Bad question Other. Quick Summary To build forearm muscles, try doing wrist roller and body weight exercises, performing loaded carries, and doing barbell exercises like wrist curls.

Did this summary help you? Tips The muscles of the forearm are predominantly "slow twitch.

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With that in mind, we asked NYC fitness trainer Anna Altman to create a set of targeted three-minute workouts — first up: arms — for every level. "A lot can be accomplished in three minutes," said Altman. Bring both arms by left hip so right arm is across body, palm turned away from you, thumb down. Keeping torso and left arm still, draw right arm across body and over to right so that thumb is pointing up (keep right arm straight, not locked). Return to start. Do 10 to 15 reps. Switch sides; repeat. But if you’re travelling, working out at home or elsewhere, it’s a bit trickier. You still need to do the work, but you also need a way of training your arms without weights. Fortunately for us, there are a number of arm exercises that you can do just about anywhere.