You do not have time to go to the gym? No problem! We’ll tell you how to exercise your arms at home with water bottles. Just two bottles and three minutes a day is enough to perform an effective biceps workout and build muscles in the shoulder and arm area.
Follow these exercises below to get your deltoids, triceps and biceps in shape.
Lateral lift for definition
This exercise is great for toning shoulders as well as arms. By doing this workout you will get a small but nice hollow in your upper arm.
How it works: Stand in a hip-width stance. The arms with the bottles are at the sides of the body. Now raise your arms to your sides at shoulder height and then lower them directly back down. Your elbows should not be fully extended.
Do this exercise 10 times and do 3 sets.
Triceps extensions to fight angle arms
To target the angled arms, we can’t skip this exercise. It directly targets the rear upper arm. In other words, exactly where it gets flabby quickly.
How it works: Take a bottle in one hand, lean forward and bring the upper arm to the back with the elbow bent. The upper arm does not move, the movement is performed only by the forearm. Extend it so that it points backward as an extension of the upper arm. Hold the position briefly and then take the forearm forward again.
Perform this 10 times and complete 3 sets total.
Butterfly reverse for beautiful arms and upper back
Of course, in the summer we also show more of our back. Tops with thin straps emphasize this part very nicely. Here, too, we have to train if we want to be seen from behind.
How it works: Take a water bottle in each hand and bend your upper body slightly forward. Bring your arms outstretched in front of your chest. Now pull your arms back sideways to shoulder height. Your shoulder blades will contract slightly and your chest will come slightly forward. Make sure that you keep your elbows slightly bent.
Complete this exercise 10 times and do a total of 3 sets.