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Home Exercises To Build Your Arm Strength

In today’s fast-paced world, finding time to hit the gym can be challenging. Fortunately, building arm strength doesn’t necessarily require a gym membership or fancy equipment. With a few effective home exercises, you can strengthen your arms and improve your overall fitness. Supernar, your trusted fitness partner, offers a variety of exercises you can do at home. Our Supernar fitness app even provides guided workouts to help you stay on track. Here are some top home exercises to build your arm strength.

1. Push-Ups

Push-ups are a classic exercise that targets multiple muscle groups, including the arms, chest, and core. They are an excellent way to build arm strength.

How to do Push-Ups:

  • Start in a plank position with your hands shoulder-width apart.
  • Lower your body until your chest nearly touches the floor.
  • Push yourself back up to the starting position.

2. Tricep Dips

Tricep dips are perfect for targeting the triceps, the muscles at the back of your upper arms.

How to do Tricep Dips:

  • Sit on the edge of a sturdy chair or bench.
  • Place your hands on the edge, fingers pointing forward.
  • Slide your butt off the edge and bend your elbows to lower your body.
  • Push yourself back up until your arms are straight.

3. Plank to Push-Up

This dynamic exercise works both your arms and core, providing a comprehensive upper body workout.

How to do Plank to Push-Up:

  • Start in a plank position on your elbows.
  • Push up onto one hand, then the other, to come into a push-up position.
  • Lower back down to your elbows one arm at a time.
  • Repeat the motion, alternating the starting arm each time.

4. Bicep Curls with Household Items

No dumbbells? No problem! Use household items like water bottles or cans to perform bicep curls.

How to do Bicep Curls:

  • Stand with your feet shoulder-width apart, holding a weight in each hand.
  • Curl the weights up towards your shoulders, keeping your elbows close to your body.
  • Lower the weights back down to the starting position.

5. Arm Circles

Arm circles are a simple yet effective exercise to build arm endurance and strength.

How to do Arm Circles:

  • Stand with your feet shoulder-width apart and extend your arms out to the sides.
  • Make small circles with your arms, gradually increasing the size of the circles.
  • Reverse the direction after a set period.

6. Resistance Band Exercises

Resistance bands are versatile and affordable tools for arm exercises. Supernar’s fitness app features various resistance band workouts tailored to arm strength.

How to do Resistance Band Exercises:

  • Secure the band under your feet or around a stable object.
  • Perform exercises such as bicep curls, tricep extensions, and shoulder presses.

7. Shadow Boxing

Shadow boxing is a high-energy workout that not only builds arm strength but also improves cardiovascular fitness.

How to do Shadow Boxing:

  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Punch the air with alternating hands, keeping your core engaged.
  • Incorporate different punches like jabs, hooks, and uppercuts.

Why Choose Supernar?

Supernar is committed to helping you achieve your fitness goals, no matter where you are. Our fitness app offers personalized workout plans, tracking features, and expert advice to keep you motivated and on track. With our app, you can access a variety of home workouts designed to build arm strength and overall fitness.


Building arm strength at home is entirely achievable with the right exercises and dedication. Incorporate these workouts into your routine, and you’ll see significant improvements in no time. For guided workouts and personalized plans, download the Supernar fitness app today and start your journey to stronger, healthier arms.

Get Fit, Stay Motivated, Be Supernar!

Visit supernar.com to help with you fitness journey.

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