Using a machine to work out your arms has innumerable benefits. One of the major benefits of an arm machine is you get equal resistance, ensuring both hands gain mass at the same pace. A good machine will allow you to exercise your arms, shoulders, back, chest and core muscles. Here are some arm machines you can use from the comfort of your home.
In the past, arm bikes were mostly used in rehab centers. But, with new, better designs on the market, more fitness enthusiasts are including this fitness equipment in their home gym. An arm bike or upper body ergometer is also perfect for anyone recovering from an injury.
This hand machine allows you to exercise your upper body without putting stress on your joint. Also, most bikes come with come with resistance settings that allow you to customize your workouts.
- To use an arm bike, place it on a table and start the machine
- Choose a resistance setting (1-3 warm up/cool down, 3-6 intermediate, 7-12 intense workouts)
- Grasp the pedals and start pedaling. You should feel some tension on your arms, if not adjust the resistance level.
Elliptical Bike machine
An elliptical machine is the go-to gym machine for most people. Now, an elliptical bike combo machine offers you the best features of an elliptical and a bike in one machine. This also saves on cost and space. Also, this machine guarantees exciting and intense workouts. You can switch between the two machines, working out more muscles and keep your mind engaged.
Now how does this machine work your arms? When you start pedaling, the machine’s handlebars will move with the pedaling motion, working your upper body. Some elliptical from renowned brands come with workout programs with guided exercises to ensure you get the best possible outcome while using your machine.
- Most elliptical bike machines come with a simple step-through design. So step onto the machine and grab the handlebars
- Start the machine using the start button and choose a program or resistance level
- Assume proper form; knees should be slightly bent and hands on the handlebars. If your machine has pulse sensors, make sure they are in contact with your hands for heart rate monitoring.
- Start pedaling, increase the resistance per your needs, and also pedal in reverse to work more muscles
Another machine you can use from the comfort of your home is a dip station. A dip stand, a.k.a dip station or dip bar is a versatile piece of equipment that allows you to exercise upper body muscles. A good dip stand, whether you opt for a standing or wall-mounted bar, should be able to hold your weight and ensure your stability while exercising.
- Stand between the bars and grasp each side
- Slowly lift your body upwards, ensure your feet are off the ground
- Hold the position for at least 30 seconds and lower your body back. Repeat the process until you can hold your weight for longer
- Option 2; Put a resistance band between the bars and push/pull your body weight on the resistance band to work your triceps and chest.
When working out the upper body, most people focus on the core, shoulders and biceps. The forearms are often neglected. If you want to increase your load and reps, you should work to strengthen your wrists and forearms. A wrist roller or forearm blaster is a piece of equipment that allows you to work your forearms and wrists. When choosing a wrist roller, you have two options to choose from; a wall-mounted roller or a handheld forearm blaster.
The handheld option is popular because of its portability while the wall-mounted option is great for home gyms.
- Start by standing with your arms extended to the front and legs apart (shoulder width)
- Grip the roller. Your palms should be facing the ground
- Start rolling the roller’s handles upwards, wrapping the rope around the roller. Ensures the weight reaches the wrist roller. Hold the position for 15 – 30 seconds.
- Slowly rotate the roller on the opposite direction to release the rope, lowering the weight.
Though resistance bands are not machines, we’ve included them in this list because they are as effective as the machines on this list. Resistance bands add an opposing/resistance force to your body, allowing you to work your arm muscles. Another benefit of using a resistance band is there are innumerable ways to use it. Some of the ways you can work your arms include
- Seated bicep curls which will work your triceps and biceps
- Resistance band push outs for your back and shoulders
- Cuff pivot for rotator cuffs and shoulders
- Bow and arrow workouts that target the chest, triceps, and shoulders
Another way to work your arms at home is by using a shoulder pulley. This machine consists of a pulley, two handles, and a rope. A shoulder pulley is the ideal machine for anyone recovering from rotator cuff tears, frozen shoulder, bicep injuries and fractures.
- Install the pulley. Should be in an overhead position, most people mount it over a door.
- With your back against the door, grab the handles and slowly stretch your hands to the front.
- Make sure not to strain your injured arm
A cable machine will help you bulk your triceps and biceps fully. If you are looking to bulk your arms using a cable machine, here are some exercises for you
- Overhead rope extension: Stand upright with your back against the machine. With your hands above your head, grab the end of the rope. Extend your hands out and hold the position for two seconds. Gently release your hands to the back of your head. Repeat the process. Note, your elbows should stay in the same upward position.
Straight bar pushdown: Stand facing the cable machine. Grab the straight bar, keep your elbows close to your body. Push the bar downwards, ensure to fully extend your arms. Hold the position for a few seconds until there is some tension in the triceps. Fold your arms gently to release the back. Repeat the process.