Description: This is my home workout for arms which consists of 24-sets. It targets the triceps, biceps, forearms, and even some chest and back. Give it a shot and leave a comment down below.
My Arm Routine Summarized
On Mondays, I complete exercises 1-8 for 3-rounds. I try to do between 15-30 reps per set.
- Towel curls
- Standing wrist curls
- Overhead Towel Tricep extensions
- Chin-ups with fat grips
- Diamond Push-ups
- Standing Wrist Extensions
- Standing bicep curls
- Band tricep push-downs
My Home Workout For Arms Broken Down
How To Do Towel Curls On Suspension Trainer
Towel Curls – you will need a suspension trainer and a towel. You will also need a way to anchor your suspension trainer to some overhead attachment point. I use a wall-mounted pull-up bar to attach it. Like this…
Here’s how to do Towel curls:
How To Do Standing Wrist Curls With A Band Anchored To A Pull-up Bar
Standing Wrist Curls – I use the bands from Lifeline USA. They have a unique handle with 3 band slots. You can fix one end of the band to the left side and the opposite end of the band to the right side, leaving the middle empty creating a loop. Then you attach it to the pull-up bar or anchor point. Like so…
This is how you do Standing Wrist Curl.s
How To Do Overhead Tricep Extensions With A Towel
Overhead Towel Tricep Extensions – I use the same equipment for towel extensions as I do towel curls; the difference is body position. With towel extensions, you will face the opposite direction and lean forward into the towel. Check it out…
Here is how you do Towel Tricep Extensions:
How To Do Chin-up With Fat Grips
Chin-ups with fat grips – I pop my grips onto the chin-up bar and focus on the forearms and biceps. There are two grip variations that I do; the underhand position and the neutral grip position. See how it’s done…
This is how you perform chin-ups with a fat grip.
How To Do Diamond Push-Ups With Exercise Mat
Diamond Push-Ups – You don’t need any equipment for these, but I like to use an exercise mat just cuz. Get into the push-up position, make a diamond with your thumbs and first fingers, do pushups. It targets mainly triceps but still hits check and is good at focusing on the inner chest. Let me demonstrate…
How to do diamond push-Ups right
How To Do Standing wrist Extensions Horizontally
Standing Wrist Extensions – Wrist extensions work the top of the forearm (th1e extensors), wrist curls work the underside (the flexors). This is an underworked area and prevents imbalances that may lead to a wrist injury. Here’s how it’s done…
The right way to do standing wrist extensions
How To Do Standing Bicep Curls With Bands Plus Fat rips
Standing Bicep Curls – You use the handles and Attach the handles to both handles, then stand on the band. After that, you simply curl the weight up. Make sure your glutes back and core are engaged during the entire exercise. Take a look…
This is the way you do Standing Bicep Curls.
How To Do Tricep Pushdowns With Bands
Band Tricep Pushdowns – I hook one of my bands to my chin-up bar; it’s like doing a rope cable tricep push down in the gym. This exercise isolates the triceps and will give you a good pump. Take a look…
This is the way you do Band Tricep Pushdowns.
Ok, so now you know my home arm workout routine on Mondays. I summarized my workout and demonstrated how to do it step by step. If You have any questions, leave a comment below.