How to exercise arm muscles at home

Nowadays, life is stressful and many working friends are busy with work every day. When you cannot balance your life and exercise, going to the gym becomes a luxury in terms of time. For male friends who like sports, exercising at home is also a good choice. Today I will mainly introduce to you how to exercise your arm muscles at home.

Do 3 sets of push-ups in the morning, 20 in each set.

If you get up early, you won’t be in a hurry to go to work. Do another set of 20 standing dumbbell alternating curls. Keep your body standing, hold a dumbbell in each hand, and bend your forearms alternately. This is great for working the biceps femoris and forearm flexors and extensors.

(You can repeat the second step after get off work) Or change to seated dumbbell alternating curls. Just sit on a small stool and repeat the second step.

To prevent local muscle fatigue, other muscle groups will not be exercised. The next day, you can do a set of dumbbell exercises after doing push-ups. Stand up and hold the dumbbells, then relax and shrug your shoulders. Do two sets of 20 reps each. This mainly exercises the deltoid muscles of the shoulders. It gives you well-developed shoulder muscles and makes you look good in clothes.

On the third day, change to standing double-arm dumbbell lateral raises. This exercises the muscles at the back of the upper arm, namely the triceps femoris. Also do 2 to 3 sets a day, 20 in each set.

Note: The above dumbbell exercises can be done alternately every day. Don't just do one kind. This can exercise various muscle groups in the arms, make the arm muscles even and beautiful, and prevent local muscles from being too large. It also makes exercise less boring.

The above introduces in great detail the methods and steps on how to exercise arm muscles at home. Friends in need can try the methods introduced above. It is worth mentioning that fitness is a persistent thing. It requires long-term persistence to see the effect. If you lose interest in three or two days, you will not be able to build muscles no matter what.