My Powerful Home Workout For Arms (Explode Them Now!!!)

Would You Like To Know My Primary “Go-To” Arm Workout?!?!

It’s a home workout for arms that consists of 24-sets. I’ll focus on compound calisthenics exercises and resistance band training, to do the job! Areas of focus are; biceps, triceps, forearms, and a little chest, back, & shoulders. Give it a shot, and leave a comment.

My Arm Routine Summarized

On Mondays, I complete exercises 1-8 for 3-rounds. I try to do between 15-30 reps per set.

  1. Towel curls
  2. Standing wrist curls
  3. Overhead Towel Tricep extensions
  4. Chin-ups with fat grips
  5. Diamond Push-ups
  6. Standing Wrist Extensions
  7. Standing bicep curls
  8. Band tricep push-downs

The Full Workout On VIdeo

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 Standing Wrist Curls - My Home Workout For Arms

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:

 Tricep Extentions With A Towel - My Home Workout For Arms

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.

chin ups on fat grips - My Home Workout For Arms

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 Diamond Push-ups - My Home Workout For Arms

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

Wrist Extensions - My Home Workout For Arms

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.

Bicep curls with bands - My Home Workout For Arms

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.

Tricep extensions wiith bands - My Home Workout For Arms

I love this image…


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.

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