A huge variety of exercises are possible to be done well at home without any need for a gym membership, despite popular belief.
In fact, many prefer it that way so that they can maximise efficiency throughout the day, enabling fitness fiends to sneak in a speedy workout without the extra financial burden.
However, it can be challenging to know where to start. Thankfully, a fitness trainer for women over 40 has shared her top five “most effective” arm exercises to banish bat wings and get toned.
Addy Duarte, who goes by @fitby.addy on TikTok, has shared a series of simple workouts to exercise specific muscle groups and has lauded the benefits of triceps exercises.
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The exercises assist with overall strength and tone, the trainer said
Sharing the straightforward drills, Addy said: “Triceps workout at home with dumbbells is one of the most effective ways to build stronger, more defined arms without needing a gym.
“Dumbbell exercises like triceps extensions, kickbacks, and skull crushers isolate the muscle, helping you achieve better tone and strength.
“Plus, working triceps improves overall upper body power, making everyday movements like pushing and carrying much easier.
“With just a pair of dumbbells, you can train your triceps anytime, anywhere, and see real results.”
LATEST WORKOUT TIPS
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Addy suggests completing three sets with between 12 and 15 reps
Addy’s triceps workout
- Triceps kickback
- Overhead triceps extension
- Pronated overhead triceps extension
- Skull crusher (which can also be done with a single dumbbell)
- Push ups
For each exercise, Addy suggests completing three sets with between 12 and 15 reps.
For beginners, Addy recommends starting simple with 5lb weights, eventually increasing the weights to challenge your body more as your muscles develop.
But, despite this arbitrary measurement, she advised one of her followers in the comments below: “Use a weight that challenges you without sacrificing your form.”
Alongside the arm exercises, the fitness enthusiast raved about incorporating chest exercises into the routine to complement the workout.
And, giving her followers some motivation, Addy said: “Any initial improvement will be welcome to motivate you until you can reach your goal. Stay consistent and results will show up!”