Simple arm exercises you can do at home

This blog post has more or less turned into a personal journal, I forget at times why I started it in the first place. Yes, I am using it to help create a new paradigm in the American Mental Health system, (no problem, right?) but I am also a certified life coach and personal trainer. I forget that sometimes the simplest things, are the best things. It is not just being lazy either, it is survival. We have made life so amazingly complicated, I feel like I am inside this web of confusion, not knowing how to get out. When things become too crazy, when you feel like you have a mountain in front of you is when procrastination kicks in. So, alas, here is a simple, yet effective blog entry on how to keep in shape in your own home, without having to go to a gym.

Society makes us feel we have to go to an expensive gym, hire a trainer, and have a degree in personal training and nutrition to get any strong results. I am here to tell you that is false. You can build the body you want, the muscle you want without spending a penny, by using what is in your own home.



  1. Triceps extensions. Triceps are the muscles on the back of your arms.

Do you have a half gallon of milk in the fridge? Or a cantaloupe? Or something lying around that weighs about 2 to 5 pounds? Put your hands around the object, lift it straight over your head, bend your arms until the object is right behind the base of your skull, then extend your arms so the object is straight over your head again.

Do three sets of ten. Breathe out when the weight is going up, breathe in when the weight is going down.

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2. To build shoulders. Do you have soup or vegetable cans lying around? Pick them up, and have your arms extended down by your side. Raise your arms laterally until they extend slightly above your head, hold for one second, and then slowly return them to your side. Do three sets of ten. Breathe out when raising the weight, breathe in when lowering.

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Biceps. With those same soup cans, turn your hands so your palms are facing out. With your elbows at your side, and your arm fully extended, bend your elbows until the soup can connects to your shoulder. Lower slowly and repeat. Breathe out when flexing, breathe in when extending. Three sets of ten.

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So this is a beginners workout regimen for those who want to start building strong arms. If you like this post, and want to add to it, please comment, and join me on Twitter. I hope you enjoyed! I will be posting how to do legs, chest, and back later on.





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