How To Do The Best Exercises for Arm Definition at Home

Many people have excess fat and low muscle tone in the upper arms. A person may notice the skin in this area starting to wobble or droop. Some people refer to this as having “bat wings.”

The main muscles in the upper arm are the triceps and biceps. The biceps are at the front of the arm, and the triceps are at the back.

The triceps are often the weaker of the two because the body does not use them as directly in lifting or carrying.

Strengthening the triceps can reduce the appearance of bat wings. However, to make a lasting difference, a person may need to make broader changes to their exercise routine and diet.

Downward dog push-ups

The downward dog is the base for a weights-free arm workout that targets your triceps and shoulders. Plus, it’s a nice departure from the hum-drum push-ups from the plank position.

Chair dips

While a lot of tricep exercises are difficult to do correctly, the chair dip is a happy exception. You don’t even need specialized equipment. Just begin seated with your feet together on the floor in front of you as you grip the edge of the chair, as Livestrong outlines. Raise yourself off the seat, keeping your arms straight, then move your body forward just enough so you won’t hit the chair as you lower yourself to the ground. Your knees should be aligned with your ankles. Bend your elbows to lower your body until your hips move below the edge of the seat, then push straight back into the starting position.

Towel curl

For an unexpectedly effective way to work your arms, You create a sling with a towel to hold one of your feet, allowing you to provide as much or little resistance as necessary. Grab a large bath towel and fold it over a few times, and then hold one end in each hand. Stand with your back leaning against a wall, and position your feet about one foot in front of you. Keeping your right knee slightly bent, bend your left knee, and position your left foot in the center of the towel. Keeping your upper arms still, curl the edges of the towel toward you, using your foot to resist the movement. Pause briefly at the top of the move, then return to the starting position. Repeat sets as you would using dumbbells, switching legs halfway through.

Elevated pike push-up

As with the dips, you’ll need a sturdy chair or bench to perform this move. Placing your feet on the chair or bench, get into the push-up position. Carefully walk your hands backwards until your butt is pointed straight into the air. Slowly lower your body until your head is just above the floor, then push yourself all the way back up, keeping your stomach tight the whole time.

Single-leg tricep dip

Start on all fours as you would for doing standard dips. Then, extend your right leg out straight in front of you. Using your core and leg muscles to stabilize the extended leg, push up into your bridge and continue doing tricep dips as you normally would. Taking one leg out of the equation increases the resistance, giving you even more of a burn than you would get with standard tricep dips.

Inverted rows

Contrary to popular belief, you don’t need weights or a gym machine to perform this bicep- and back-working exercise.

Band push-downs

There’s plenty of pricey equipment out there promising the best at-home workouts. But you don’t need any of it if you have some basic tools. Next, thread the band through the anchor loop so the handles dangle at either end. You want the handles to be about eye level, so make sure your door is tall enough.
Once you’ve set up your makeshift equipment, you’re ready to execute the push-downs. Grasp one end of the band in each hand. Keeping your upper arms pinned to your sides, extend your arms until your elbows are no longer bent, then return to the starting position.

Lateral plank walk

All weights-free arm workouts should have some kind of plank-based workout in it. The position itself works every part of the body, and its many variations are great for targeting your arms. The need for coordination in this exercise also bumps up your heart rate, so you will work up a sweat while working your arm muscles.

Towel pull-ups

The move is simple to perform. Just sling a towel over a bar, and grasp one end in each hand. Pull yourself up until your chin rises just above your hands. Slowly lower yourself back to the starting position, and repeat as many times as you can. Be warned, this is an extremely challenging move. If you find yourself unable to complete the pull-ups.

Arm rotations

Want the built arms of a tennis player? This exercise is where it’s at. While rotating your arms in circles might not seem like much of an exercise without weights, adding a resistance band will help you build your biceps, triceps, and shoulders. Plus, it also serves as a way to get your body loose before doing bigger arm workouts.

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