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April 25, 2020 3 min read

At Supplement Superstore, we know that working out is a way of life. A pandemic isn’t going to stop us from maintaining our physiques and even making progress on our goals. It’s possible to get a killer workout anywhere, including a home workout. Today we have a total arm workout for your social distancing approved home workout.

Arm WorkoutAt Home

We designed this arm workout to work your entire arms - shoulders, biceps, triceps, and forearms. To perform this home workout, you will need dumbbells and a resistance band.

  1. Warm-up for your arm workout with resistance band lateral raises. Stand in the middle of a resistance band. Hold one side of the band in each arm. With a slight bend in your elbow, raise your arms until they are parallel with the ground. Perform three sets of ten.
  2. Dumbbell Lateral Raises - Now perform the same movement while holding a dumbbell in each hand. Depending on how heavy or light your set of dumbbells are, perform three sets of eight to twelve.
  3. Shoulder Press - Hold a dumbbell in each hand. Hold the dumbbells on either side of your head with your arms at a 90-degree angle. You should look like a cactus. Focusing on using just your shoulders, straighten your arms as you raise the dumbbells above your head. Lower back down. Perform three sets of eight to twelve.
  4. Front Raise - Holding a dumbbell in each hand, keep a slight bend in your elbow to keep tension on your muscles. Using your shoulders, lift your arms straight in front of you until they are parallel to the ground. With control, lower back down to your sides. Again, perform three sets of eight to twelve.
  5. Triceps Extensions - With both hands on one dumbbell, hold it above your head. With control, bend at the elbow and lower the dumbbell behind your head until you feel a nice stretch. Contract your triceps at the top and hold for a count of two before lowering down again. Perform three sets of twelve to fifteen.
  6. Resistance Band Triceps Push Downs, Eccentric Focus - Using an open door, hook the middle of your resistance band around the top corner on the hinge side of your door. Close the door. Your resistance band should be securely held in place. Grab one side of the band in each hand. With the focus on your triceps, straighten your arms from 90-degrees, to straight. Pause at your full extension, and then slowly bend your arms to 90-degrees again. Focus on the returning movement here. Perform four sets of twelve to fifteen.
  7. Hammer Curls - Hit your biceps and forearms at the same time by holding a dumbbell in each hand as if you were holding a hammer. Use your biceps to bend your arm all the way up, before lowering all the way back down. Use control here, and don’t cheat with your back. Perform three sets of eight to twelve.
  8. Concentration Curls - Use one dumbbell in each hand. As slowly as possible, curl the dumbbell up, pause, and lower all the way back down. This arm workout should be your longest exercise as you are moving as slow as you can. Perform three sets of ten.
  9. Push-ups - To end this home workout, we’re doing a push-up burn out. Push-ups are great for an arm workout because they hit your biceps, triceps, shoulders, and more. Drop down to the ground in a plank position. Bend at the elbows to lower your chest as low as you can. Don’t cheat here. Perform three sets to failure.

Supplement Superstore Keeps You Fit From Home

Make sure you always finish your workout with a protein shake so you can maximize your results and aid in muscle recovery. Supplement Superstore has a wide selection of protein supplements, whether you like good old whey or are looking for a vegan option. We know that times are tough for gym rats right now. We’re missing the gym and getting a little tired of home workouts too. We’re here for you, so hang in there. We’re all in this together.


USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.  

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