Home Arm Workouts

If you want to know what the best home arm workout is, then you will have to gain a better understanding of the anatomy of your arms. Your arms have three main areas, namely: your forearms, biceps, and triceps.

Your biceps are the smaller muscles at the front part of the upper arms that are characterized by two heads. Your triceps are large three-headed muscles located at the back part of your upper arms. When you perform arm exercises, it is important that you do them correctly in order to get optimum results. Take note that it can be very difficult for you to unlearn bad habits, which is why it is important to learn the proper techniques at the outset.

The Standing Barbell Curl is the most basic exercise that works both your biceps and forearms. It is done by first holding a barbell by using the underhand grip and then standing with your feet a shoulder-width apart.

Allow the barbell to hang at an arms-length and remember to hold your elbows as close as possible to your body.

Lift the barbell until it reaches shoulder level, making sure to move only your forearms. Hold the position for one second so as to maximize contraction and then lower the barbell slowly and get back to starting position. You can also perform this exercise with dumbbells, holding one in each hand and alternating between your two arms.

Lying Barbell Extensions are among the best exercises that work your triceps, particularly its large inner head. The exercise is done lying down on a flat exercise bench. Your feet should be positioned on either side, a shoulder-width apart. Ask a training partner to hand you the barbell and then grip it by holding your hands less than shoulder-width apart.

Position the barbell above your shoulders at an arms-length. Lower it slowly in an arc, until it is held just an inch over your forehead. Make sure that you move only your forearms when you lower the barbell and then use the strength of your triceps to push the barbell back up to starting position.

Because both exercises described above already work your forearms along with your biceps and triceps, there is no longer any need to perform a separate forearm exercise. Just take note that the key to building stronger arms is to refrain from overtraining these muscles. Remember that your arms are being used as supporting muscles in just about any exercise that works your back, chest, and shoulders. Therefore, if you have just done your back, chest, and shoulder workouts, be sure to take a break for one day and just do your arm exercises the day after your rest. If your other workout routines are intense, you may not even need to do a separate arm workout.

Another important thing to remember when performing a home arm workout is not to lift too much weight. Additionally, you should not use momentum or a swinging motion to lift the weights up. To get the best results, you should use lighter weights and keep your movements slow and controlled. If you are new to these exercises, then it would be best to get a training partner who can spot you and help ensure that you are doing the exercises right and keeping proper form at all times.