Arms can be a problem for men as well as women. There are numerous exercises which will be helpful in treating the problem area. These workouts for arms can also be done at home easily. Let’s take a look.
It is often seen that drills for toning the arms are not designed properly, due to which getting the desired result is difficult. These workouts should have the right combination of triceps and bicep exercises along with the exercises for pronators and supinators.
How to Get Well-toned Arms?
Some people do not like to have special workouts for different parts of the bodies. They would rather work the entire body everyday. They would rather change their exercise routine after every few weeks than work different parts of the body out on different days. There is an advantage of working out the arms on different days. Isolated workout for arms reduces the total energy wasted in switching between different exercises and at the same time, the arms are stressed thoroughly on one particular day.
Workouts Without Weights
These drills make use of body-weight exercises. If you are working out at home, then the triceps workouts should include push-ups on a platform, which is at waist-height. An arm exercise without weights will look as follows:
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Pull-ups | 10 to 12 repetitions | 1 to 2 sets |
| Wall Push-ups | 12 to 15 repetitions | 2 to 3 sets |
| Chin Ups | 8 to 10 repetitions | 1 to 2 sets |
| Floor Push-ups | 8 to 10 repetitions | 2 to 3 sets |
| Triceps Dips | 8 to 10 repetitions | 1 to 2 sets |
| Biceps Dips | 8 to 10 repetitions | 1 to 2 sets |
Workouts With Weights
It is important to include a mini forearm workout set in the entire workout schedule. Dumbbell exercises are used for these exercises. The following is one of the most recommended techniques.
Exercises With Weights # 1
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Dumbbell Curls | 12 to 15 repetitions | 2 to 3 sets |
| Hammer Curls | 12 to 15 repetitions | 2 to 3 sets |
| Triceps Dips | 8 to 10 repetitions | 1 to 2 sets |
| Cable Pull Down | 8 to 10 repetitions | 2 to 3 sets |
| Barbell Wrist Curls | 12 to 15 repetitions | 2 to 3 sets |
| Triceps Press | 8 to 10 repetitions | 3 to 4 sets |
Exercises With Weights # 2
| Name of the Exercise | Number of Repetitions | Number of Sets |
| Preacher Curls | 12 to 15 repetitions | 2 to 3 sets |
| Triceps Overhead Extension | 10 to 12 repetitions | 2 to 3 sets |
| Biceps Dips | 8 to 10 repetitions | 1 to 2 sets |
| Dumbbell Kickbacks | 10 to 12 repetitions | 2 to 3 sets |
| Triceps Cable Pushdown | 12 to 15 repetitions | 2 to 3 sets |
| Concentration Curls | 12 to 15 repetitions | 3 to 4 sets |
Working out your shoulder muscles will also prove to be of help for toning the arm muscles. Before you begin, do not forget to do warm up exercises to avoid injury.
