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Tone and Trim – Arm and Shoulder Workout at Home

Here is a killer workout to tone up your arms and burn fat. This shoulder workout at home will get rid of bingo wings in no time!

DB Skull Crusher

Skullcrushers are a great way to get a tricep workout with reasonably light wights.

1. Lie flat on a bench or on the floor with your knees bent or over the end of the bench.
2. Hold a dumbbell in each hand straight out in front of you.
3. Slowly lower the dumbbells towards your face until your elbows are at 90 degrees.
4. Tense your triceps, slowly straightening your arms and bringing the dumbbells out in front of you. This is one rep.

Standing DB Hammer Curl

Hammer curls are a great variation on the standard biceps curl. They are performed in the same way but you don’t rotate your wrists. The dumbbell remains side on for the entire movement. Moreover, this can work out the three muscles in your biceps in a different way to normal curls, making them a good option to also use.

Tricep DB Flickbacks

Tricep kickbacks are another great way of hitting your triceps whilst using relatively light weights.

1. Put one knee on a bench, with your lower leg lying flat along the bench.
2. Place your hand on the same side as your knee on the bench whilst leaning over. Your hand should be directly below your shoulder.
3. Hold a dumbbell in your other hand, placing it on the bench.
4. Slowly raise the arm holding the dumbbell so your upper arm is parallel to the floor, and your elbow makes a 90 degree angle.
5. Tense your tricep, straightening your arm whilst keeping your upper arm in the same position, sending the dumbbell up in the air behind you.
6. Let the dumbbell come down slowly until your elbow is back in a 90 degree position. This is one rep.
7. Repeat on the other side.

DB Squat and Press

This is another great combo for adding some endurance into your workout. They’re dynamic and give you a great arm and shoulder workout at home.

1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
2. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.

DB Bicep Curls

1. Start with your feet shoulder width apart.
2. Hold a dumbbell in each hand at your side.
3. Tense your biceps, slowly raising each hand up towards your shoulders whilst keeping your elbows stationary. Make sure to rotate your wrists so that they are facing towards your body as shown. Once this is done with each arm, it is one rep.

Rear Deltoid Rotations

This exercise is great for working the back of your shoulders and your sides. They’re a great shoulder workout at home.

1. Start with a dumbbell in each hand and hold them out to your sides whilst keeping your elbows in close to your sides.
2. Tense the back of your shouldes. Rotate the dumbbells outwards whilst keeping your elbows near your sides.
3. Slowly bring the dumbbells back in front of you until they touch. This is one rep.

Bent Over One Arm Lateral Raises

These lat raises are a great way to work the center of your back more.

1. On your hands and knees, hold a dumbbell in one hand.
2. Put your weight on your hand without the dumbbell.
3. Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.
4. Slowly lower it back down. This is one rep.
5. Repeat on the other side.

Tricep Overhead Press

This is a great exercise for hitting your triceps and getting rid of bingo wings! This can cause quick tricep growth, spreading any fat out and adding definition to your arms.

1. Stand with your feet shoulder width apart, holding one dumbbell in your two hands in front of you.
2. Hold a dumbbell in each hand, raising them above your head.
3. Bend your arms, lowering the dumbbells behind your head.
4. Tense your core and your triceps, slowly straightening your arms until the dumbbells are raised straight above your head. This is one rep.

Side DB Raise

Side raises are great at working the middle section of your shoulders.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out to your side, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your shoulder as you do this.
3. Slowly lower the dumbbell back to your side.
4. Repeat with the other arm. This is one rep.

Front DB Raise

Front raises will work your trapezius as well as the back of your shoulders. They’re a great shoulder workout at home.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
3. Slowly lower the dumbbell back to your side. This is one rep.
4. Repeat with the other arm.