Your biceps and triceps muscles make up the front and back of the upper arm, respectively. As the largest muscle groups in your arm, these muscles are responsible for a significant amount of strength and lifting power. In addition to improving your functional capabilities, at-home biceps and triceps exercises can improve the way you look in a tank top or sleeveless shirt, eliminating that underarm jiggle that often plagues women. Don’t forget to warm up, and then stretch for at least five minutes before beginning your exercise routine.
Towel-Assisted Triceps Extension
At-home triceps extensions require only a towel for added difficulty. To begin, extend your left arm in the air and grasp the top of the towel behind you with your palms facing the wall behind you. Move your right arm behind your waist, grasping the lower end of the towel with your palm facing toward the wall behind you. Bend your left arm at the elbow to lower the towel toward the ground. Feel your triceps muscle working as you raise the arm to straighten it. Repeat this exercise 10 times on your left arm, then repeat to work your right arm. You are done when you have completed three sets on each arm.
Standing Hammer Curl
The standing hammer curl targets the biceps and can be performed at home using medium-weight dumbbells --between 5 and 8 lbs. -- or a resistance band. Start by taking a dumbbell in each hand with your palms facing each other. If you're using a resistance band, stand with your feet on the center of the band and hold an end in each hand. Slowly bend your elbows and bring your hands toward your shoulders. Then lower the weights down to return to your starting position. Repeat the exercise eight to 12 times, then rest and repeat for two sets.
The triceps kickback exercise can tone the back portion of arms that can give you that flabby feeling when you lift your arm. This exercise can be performed at home with either medium dumbbells or a resistance band -- if you use the band, simple step on the band, grasping an end in each hand. Start with your feet hip-width apart and your knees slightly bent. Keep your back straight as you lean forward and lift your arms back behind you, running parallel with your upper body. Bend your arms at your elbows, pulling the weights in toward your chest. As you straighten the arm, you should feel your triceps working. Repeat the exercise eight to 10 times. Rest and then repeat for two sets.
The seated row exercise helps to work your back and biceps. Start by taking a resistance band and wrapping it over the balls of your feet and grabbing each end of the band. Keep your back straight as you tuck your elbows in toward your body and pull your elbows back as your hands move closer to your torso. When you have stretched as far as possible, hold the position for three seconds, and then release the stretch. Repeat the exercise eight to 10 times. Rest and then perform two additional sets.
- "Good Housekeeping"; At-home Workout: 30 Minutes to Slim; Jim Karas
- American Council on Exercise: Standing Dumbbell Hammer Curl
- American Council on Exercise: Dumbbell Triceps Kickback
- Sports Injury Clinic: Resistance Band Seated Row Exercise
- "Muscle & Fitness hers"; Exercise at Home; Stacy Aldridge, CPT, and Bobby Aldridge, CPT, LWMC; June 2003
- Jupiterimages/Goodshoot/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.