Do These Arm Workouts at Home Without Using Any Equipment

Every man wants well-defined arms, complete with sculpted biceps, bulging deltoids, and what have you. Think Chris Hemsworth in Thor or Kumail Nanjani in The Eternals. However, not everyone can regularly go to the gym or afford professional equipment. The good news, though, is that even in the confines of your own home, you can still get arms that would make it look like you’re on your way to starring in your very own superhero blockbuster. Try doing these arm workouts at home:

A mainstay in many workout programs, push-ups target the arms, core, and pectorals. Do this arm workout at home easily. Start by assuming a high plank position. Press your hands flat, shoulder-width apart. Then, stack your shoulders directly above your wrists. Extend your legs behind you. Keep your core and glutes are engaged.

Once you have assumed this position, bend your elbows and lower your chest to the floor. After that, push through the palms of your hands to straighten your arms. If you are new at this, try to aim for three sets of 12 reps each day.

Tricep dips are a great exercise if you want to build bigger arms. The best part is that you only need your body weight to do so! 

You can do this arm workout at home by finding a sturdy bench to grasp. Then, with your hands on the bench, support your weight with your arms. Lower yourself until your elbows bend between 45 and 90 degrees. Push upwards to the starting position, then slowly lower your body again.

Repeat this workout until you complete three sets of 12 reps. When doing this workout, remember not to hunch your shoulders or dip too low as these could cause you to injure your shoulders.

Another staple workout, side planks target your obliques, arms, legs, and shoulders. Start by lying on your right side with your feet stacked and one forearm directly below your shoulder. Next, contract your core and raise your hips until your body is straight from your head to your feet. Try to hold the position without letting your hips drop for the allotted time for each set. Repeat on the other side.

While the name might bring to mind something straight out of a playground, this exercise actually does wonders for muscle groups such as the deltoids, latissimus dorsi, glutes, and core. Do these arm workouts at home without any equipment. Stand tall with your feet hip-width apart and your arms at your sides, making sure that your shoulders, hips, knees, and ankles are aligned and that your abdominals are engaged.

Then, bend your body forward and walk your hands out in front of you along the floor, keeping your feet firmly in place. Continue walking your arms out past the plank position. Your arms should be above your head and your feet should still be at the back of the mat. Next, start walking your feet toward your hands in small steps, stopping only once your feet meet your palms. Repeat as needed.

Kickboxing punches aren’t just intense calorie burners — they’re also great for strengthening your arms. Even better, this is one of the easiest ways you can do an arm workout at home. To do this workout, start by standing tall with your feet hip-width apart. Next, bring your right arm up to a 45-degree angle, with your fist just below your jawline.

Then, extend your arm across your body as you punch your fist at a target in front of you. Remember to put force behind your punch but without overextending your shoulder muscles. Try and throw 15 hard punches with one arm before switching to the other arm — this constitutes one set. Try to complete four sets on both arms, or as many needed.

Do these arm workouts at home to bulk up, tone, and strengthen your arms. Whatever workout you choose, make sure you have Rexona Men Ice Cool Roll-on Antiperspirant Deodorant by your side. Formulated with MotionSenseTM technology, it doesn't just help ward off sweat and odor – it also helps keep you feeling fresh all day long.