Workout Plans for the Biceps & Triceps at Home

If your flabby arms make you want to spend the rest of your life in sweaters, you don't have to sign up for an expensive gym membership. Instead, add new exercises to your at-home workout routine that strengthen and tone the biceps and triceps. Consult your doctor before adding new exercises to your workout plan, especially if you have health concerns.

Wide Push-Up

The wide push-up exercise will help develop the muscles in the triceps and shoulders. Get down on the floor in a push-up position, with your back straight and your weight balanced on your arms and toes. Place your arms about six inches wider than your shoulders on each side. Bend your elbows until they reach a 90-degree angle, then straighten your arms to rise back up to the starting position. Repeat for a total of 12 reps.

Triple Play Exercise

The Triple Play exercise will tone and strengthen the biceps, triceps and shoulders. Hold hand weights in both hands and stand up straight with your feet at about the width of your shoulders. Keeping your palms up toward the ceiling, extend your arms out to your sides so your elbows are straight and your arms are at the height of your shoulders. Bend your arms so your elbows are at a 90-degree angle with your forearms perpendicular to the floor. Straighten your elbows and bring your arms up over your head, then bend your elbows behind you, so you are holding the weights behind your head. Go through the moves backwards -- lift your arms overhead, make a 90-degree angle, then extend your arms out. Repeat the progression for a total of 15 times.

Balancing Biceps and Triceps Exercise

The balancing biceps and triceps exercise will help tone the glues, abdominal muscles, biceps and triceps. Stand up straight with your feet touching each other. Hold one weight in each hand, keeping your palms facing forward. Stand on your left foot, bending your right leg slightly and keeping your foot in the air. Bend your elbows to do a curl-up, bringing the weights up to the height of your shoulders. Continue curling for 12 reps, then switch legs. Bend over slightly at the waist as you bend your elbows, keeping the weights next to your chest. As you keep your arms at your sides, press the weights behind you. Straighten your hips, lower your arms and keep your left leg in the air, then repeat for a total of 12 reps.

Walk Out

The walk out exercise tones the triceps and core muscles. Stand up straight with your feet a little more than shoulder-width apart. Bend your knees into a squatting position, then bend over at the waist and place your hands on the ground. Walk your hands out in front of you until your hands are directly underneath your chest. Rotate your arms so your thumbs and pointer fingers make a triangle shape. Bend your knees to lower your chest to the ground, then use your arms to bring yourself back up. Walk your hands back to your feet. Walk your hands back out so they are positioned under your chest and repeat the exercise for a total of 20 reps.