Home gym Workouts - Arms

Arms
Portrait bicepscurl
Place you right up and down the bar in liabilities wide grip. Palms should be facing away from the body. Upper arm should be pressed against the body and the bar should lie against the upper thighs of the starting position. You then pole to the chin in a circular motion by simply bending your elbows. Then let the bar go back to the starting position slowly. Repeat the movement as many times as you can or as many times as you wish.

Single hand concentrationscurl
Sit down on the short side of a bench. Have a good distance between your legs and take a dumbbell in either hand and keep it hanging between my legs. Lean slightly forward and supporting yourself with your free hand against your leg. Then lift the barbell up towards your chest as far as you can handle. Then repeat the movement as many times as you can handle, or as many times as you wish to perform the movement.

Bicepscurl with reverse grip
Position yourself standing with a barbell in your hands. Keep your palms facing your body, in contrast to the usual bicepscurl. Keep your elbows close to your body weight and up the pole to the chin. Drain then weight down the bar again with a slow motion. Repeat the movement until you can not do more or as many repetitions you want.

Single hand tricepspress
Sit on a bench and grab a dumbbell with one hand. Keep hanteln behind the neck so that the rod hangs vertically hantelns and little finger is closest hantelns upper weight disc. Then you push the arm in a circle like motion until your arm is completely straight up in the air. Then go back to the starting position and repeat the exercise.

Kickback
Grab a dumbbell and lean your torso forward. Keep your weight in a tense situation so that your arm with hanteln is in the same location as your body. Then extend your arm until it picks up straight back. Then return to starting position

Tricepspress
Position yourself lying on a straight workout bench. Use a barbell with desired weight and have a narrow grip. Then raise the bar so you start in the normal bench press. For since the bar back over your head and then back up to starting position. Repeat the exercise until you complete or the desired number of repetitions.
Now you have got some exercises that you can run with the help of a bench, a barbell, a trapeze, weight plates and a pair of dumbbells. Through these exercises, you can run through the whole body.