Best Arm Exercises at Home with the RFS System

Building strong, defined arms doesn’t require a gym full of weights. With the Resistance Fitness System (RFS), you can target both your biceps and triceps using the same exercises you’d normally do with cables or machines. Here are some of the most effective arm workouts you can perform right at home:

1. Biceps Curl (Bar)

A staple exercise for bigger arms, the biceps curl directly targets the biceps, helping you build that classic arm shape.

Execution:
Set the anchor low (around shin or ankle height). Grab the bar with palms facing up. Keeping elbows tight to your sides, curl the handles toward your shoulders. Slowly lower back down, controlling the resistance. If you want to target also some forearms, you can grip the bar with your palms facing down however you will also target more of the Brachialis in your biceps

2. Triceps Pushdown (Bar)

One of the best exercises to isolate and strengthen your triceps, giving your arms a fuller look.

Execution:
Anchor the bands high (around the top of the system). Grab the bar with palms facing down. Keep elbows tucked to your body and press down until arms are fully extended. Return slowly to starting position.

3. Hammer Curl (Rope)

This variation hits both the biceps and forearms, adding thickness to your arms.

Execution:
Anchor at the same low point. Grab the rope with a neutral grip (palms facing each other). Curl up while keeping your elbows locked at your sides, then slowly lower to starting position.

4. Overhead Triceps Extension (Rope)

Great for hitting the long head of the triceps, which makes up most of your arm size.

Execution:
Anchor the bands low behind you. Grab the rope and raise your arms overhead, elbows pointing forward or slightly to the side (based on fitness level). Extend your arms straight up, then slowly lower back to the starting position.

5. Bayesian Curl (Handle)

This advanced curl keeps constant tension on the biceps and emphasizes the stretched position, helping you build bigger arms faster.

Execution:
Anchor the band behind you at about hip height for optimal stretch position tension. Step slightly forward so the band is pulling from behind. Grab the handle with one or both hands, let your arm extend back slightly, then curl forward while keeping your elbow tucked at your side. Slowly return to the stretched position.

6. One-Arm Side Triceps Pushdown (handle)

This variation hits each tricep individually, improving symmetry and adding detail to your arm shape.

Execution:
Anchor the band high. Stand sideways to the RFS and grab the handle with the hand farthest to it. Keep your elbow close to your side and push the handle straight down until your arm is extended. Slowly return to starting position. Repeat on the other arm.

Why Use the RFS for Arm Workouts?

With the RFS, you can replicate all the classic arm exercises from the gym in a compact, affordable system. The adjustable resistance lets you progressively overload your muscles while training safely at home.

💪 By alternating biceps and triceps moves, you can train your arms more efficiently, keep constant tension, and get a great pump — all with just one wall-mounted system.

Conclusion

Strong, toned arms are achievable without ever stepping foot in a gym. By using the Resistance Fitness System, you can train both biceps and triceps effectively, anytime, anywhere.

👉 Grab your RFS today and start building your arms at home!