Workout Series: 20-Minute Home Arms Workout

Here’s the deal. Lockdown is tough but it’s also for the greater good which means we’re all having to adapt to working and training from home.

However, we recognise that this isn’t always easy, especially if you’re used to training in the gym, and finding yourself at home with nothing but your body weight can be disorientating.

But this doesn’t mean you can’t continue hitting your fitness goals, and to help you do just that we’ve put together a series of home workouts to help you lose fat, build muscle and create your ideal body.

Each article covers a 20-minute workout for a different muscle group and can be used to create your perfect at-home workout plan. This article will cover the arms, but you can also get workouts for your chest, back, legs, shoulders and core.

What You Need?

Unlike the other workouts you will need some equipment to perform the arms workout. This is because the biceps are very hard to isolate using only your bodyweight.

This means when it comes to arm training, particularly biceps a few basic bits of equipment like resistance bands and dumbbells go a long way. However, if you don’t have anything then books in a backpack or other heavy object that are easy to hold and manoeuvre will work ok too

The Pre-workout Warm-Up

Preparation for any workout is almost as important as the workout itself and a good warm-up will prepare you mentally and physically to boost performance and reduce the risk of injury. A good warm-up can be split into 2 sections:

• Pulse Raising: You want to spend 5 – 10 minutes gently raising your heart rate and getting your body warmed up. Jogging on the spot, star jumps or skipping are great ways to do this.

• Muscle Activation: After you’ve warmed up you want to do a couple of sets of an easier version of the exercise, you’ll do in your workout to prepare your muscles for the session ahead. In this instance, a couple of sets of triceps dips or light bicep curls will work well.

The Workouts

Each workout has been carefully designed to hit all the muscles of the arms for full, even development. However, unlike the other parts of the body, the arms workout will require some equipment to perform.

The Workout

• A1: Alternating Dumbbell Curls: 3 sets | 6-8 reps | 2 mins rest

• A2: Dumbbell Skull Crushers: 3 sets | 6-8 reps | 2 mins rest

• B1: Band Bicep Curls: 3 sets | 8-10 reps | 1-2 mins rest

• B2: Band Triceps Pushdowns: 3 sets | 8-10 reps of each | 1-2 mins rest

• C1: Hammer Curls: 3 sets | 10-12 reps in each direction | 1 min rest

• C2: Close Grip Press Ups: 3 sets | 10-12 reps in each direction | 1 min rest

Complete each superset before moving to the next one.

If any exercise is too easy you can increase the weight, increase the resistance of the band, reduce the rest time or do more reps. Alternatively, exercises can be made easier by reducing the weight or resistance and doing fewer reps or resting for more time

The Post-workout Stretches

It’s important to set aside some time after your workout to perform a simple stretch of the muscles you used. This helps to maintain or increase flexibility; reduce muscle soreness and help you cool down post-workout.

Here’s a simple routine you can follow. Hold each stretch for 30 secs before moving on.

1. Behind the head triceps stretch

2. Crossbody stretch

3. Standing biceps stretch

4. Seated biceps stretch

Takeaway Point

There you have 2 simple 20-minute arms workouts to help you build muscle and strength. Don’t forget we also have workouts for your legs, chest, back, shoulders and core.

If you’re still struggling to get motivated to workout then remember this. In the end, this time under lockdown is going to pass whatever you do which means the question is not “will it end” but “who do you want to be when it does…?”

Why not use it to build your best body ever.

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