Arm Workouts at Home: Tips + 12 Exercises to Try
By Marnie Kunz, CPT
Arm workouts at home can be a challenge without gym equipment. But you can do many bodyweight exercises to strengthen your arms and upper body. And if you have dumbbells, you have even more options. As a trainer, I like to focus on realistic and sustainable workouts, and home workouts are some of my favorites because they’re accessible, free, and sustainable.
These are my top arm exercises you can do at home to target the major upper body muscle groups. I’ve broken them down into bodyweight arm workouts and dumbbell arm exercises so you can pick the movements that suit your equipment (or lack thereof). And don’t worry, if you have no equipment, you can still get in excellent arm workouts at home.
Benefits of Arm Workouts at Home
There are many benefits of doing arm workouts at home. These are some of the rewards:
Strengthens your arm muscles. Arm workouts at home target your arms and upper body, helping to build lean muscle tissue and make you stronger.
Sculpts your arms. Arm workouts have a cosmetic benefit as you’ll see more muscle definition and enjoy sculpted arms.
Boosts your metabolism. Strength training increases your metabolism, according to researchers. This means your body will burn more calories while at rest and reduce your body fat.
Prevents conditions and diseases. Resistance training increases your bone density, reducing your risk of osteoporosis and bone injuries.
Improves athletic performance. Arm workouts also boost your body’s movement efficiency. They will help you perform better in sports ranging from running to swimming.
Accessible and free. Home workouts are free and have low barriers as you don’t have to commute, join a gym, or use any equipment.
Sustainable. Arm workouts at home are sustainable since they’re free and accessible. You can stick to a home workout program over the long haul without worrying about membership fees, locations, and moving.
Bodyweight Arm Exercises
If you have no equipment or are just starting arm workouts at home, try these bodyweight exercises. Start with 2 sets of 10 of each exercise. For planks, do two sets of 20 to 30 seconds.
Related Post: 10 Best Bodyweight Arm Exercises
Push-ups
Muscles Worked: Chest, shoulders, triceps, and core.
How to Do Them:
Start from a high plank with straight arms and hands below your shoulders. Your body should be in a straight line with your core muscles tight to prevent your back from arching or swaying.
Keep your head and neck in a neutral position, your chin tucked, and your eyes on the floor.
Inhale and slowly bend your arms and lower your body toward the floor until your chest almost touches the floor.
Exhale and push through your arms to raise your body to the starting position.
Repeat.
Dips
Muscles Worked: Triceps, core, shoulders, and chest.
How to Do Them:
Sit at the edge of a sturdy chair, bench, or step.
Place your hands on the edge of the chair, bench, or step.
Come forward so your butt comes off the surface and your hands are pressed into the platform with your feet resting on the floor. Your hands should be palms down on the edge of the platform.
Inhale and lower your body, bending at the elbows.
Exhale and push yourself up slowly to return to the start position with your arms straight (but do not lock your elbows).
Repeat.
Arm Circles
Muscles Worked: Shoulders, biceps, triceps, and upper back.
How to Do Them:
Stand with your feet shoulder-width apart, your chest up, and your head facing forward.
Raise your arms out by your sides until they are parallel to the floor.
Move your arms forward in small, tight circles.
Gradually widen your circles to finish with larger arm circles.
Repeat to do backward arm circles.
High Planks
Muscles Worked: Core, chest, shoulders, biceps, and triceps.
How to Do Them:
Start with your hands planted on the floor directly below your shoulders and your arms extended straight.
Engage your core muscles and hold. Your body should form a straight line with your hips aligned. Do not allow your back to arch or sway.
Keep your head and neck neutral, with your chin tucked and your eyes on the floor.
Hold for 20 to 60 seconds.
Plank Taps
Muscles Worked: Shoulders, biceps, arms, back, and core.
How to Do Them:
Begin from a high plank position with straight arms and shoulders above your elbows and wrist.
Engage your core muscles to maintain a straight line with your body from your head to your feet. Tuck your chin and keep your head and neck in a neutral position.
Lift one arm and tap your opposite shoulder.
Return your arm to the starting position and repeat with the other arm.
Keep your core muscles tight to prevent rocking and maintain your form throughout the exercise.
Arm Hang / Dead Hang
Muscles Worked: Biceps, forearms, triceps, shoulders, and back.
How to Do Them:
Place your hands on the bar with an overhand grip, palms facing forward, and arms shoulder-width apart. You can use a bench or step to reach the bar so you don’t have to jump into the hang.
Hang from the bar, keeping your arms straight.
Hold and then return your feet to the step or ground.
Repeat.
Sample Bodyweight Arm Workout
Here’s a sample bodyweight arm workout you can try. Note you can modify any movements as needed and add reps for more intensity as you get stronger. For an advanced workout, do incline push-ups with your feet elevated on a bench or step.
Bodyweight Arm Workout Circuit
Warm-Up: 10 minutes of walking or jogging.
Forward arm circles: 30 seconds
Back arm circles: 30 seconds
Rest: 30 seconds
Push-ups: 10
Rest: 30 seconds
Dips: 10
Rest: 30 seconds
High planks: 30 seconds
Rest: 30 seconds
Plank Taps: 30 seconds
Rest: 3 minutes
Repeat the circuit to do two complete circuits for beginners and three entire circuits for intermediate level.
Related Post: Circuit Training Workouts Guide
Dumbbell Arm Exercises
If you have a pair of dumbbells, try these dumbbell arm workouts at home. Ensure you can do each exercise with good form for all sets before adding more weight to your dumbbells.
Related Post: 10 Best Arm Workouts with Dumbbells
Chest Press
Muscles Worked: Chest, triceps, and shoulders.
How To Do It:
Lie on the floor or on a weight bench with your knees bent and feet on the floor or ground.
Hold the dumbbells by your sides with your palms facing away from you in an overhand grip.
Bring your dumbbells to shoulder height, positioning them just outside your chest. Your elbows should be bent, with your upper arms on the ground if you’re on the floor or parallel to the ground if you’re on a weight bench.
Take a deep breath and push the dumbbells upward. As you press the dumbbells up, exhale and extend your arms fully without locking your elbows.
Pause briefly at the top, squeezing your chest muscles.
Bend your elbows and slowly lower the weights back to the starting position.
Shoulder Press
Muscles Worked: Shoulders, triceps.
How To Do It:
Stand with your feet shoulder-width apart. Hold a dumbbell in each hand. Lift your arms to shoulder level and bend your elbows to a 90-degree angle.
Tighten your core and exhale as you push the dumbbells up overhead, straightening your arms.
Hold briefly, ensuring your arms are fully extended, but your elbows are not locked.
Inhale and lower your dumbbells back to shoulder level.
Bent-Over Rows
Muscles Worked: Back, shoulders.
How To Do It:
Use a weigth bench or similar surface and place one side of your body on the bench with your knee resting on the bench and arm straight from your shoulder to your hand.
Hold the dumbbell in your other arm with your arm hanging toward the ground.
Exhale and pull the dumbbell toward your body, bending at the elbow. Keep your same-side foot planted on the floor and your other arm straight with hand planted on the bench.
Inhale and lower the weight.
Repeat.
Triceps Extensions
Muscles Worked: Triceps
How To Do It:
Start by standing or sitting on a bench with your back straight. Hold a dumbbell with both hands extended above your head.
Bend your elbow, lowering the dumbbell behind your head. Your upper arm should remain close to your head and perpendicular to the ground.
Keep your core engaged and exhale as you extend your arms, raising the dumbbell back to the starting position and fully extending your elbow.
Inhale as you lower the dumbbell behind your head, bending your elbows.
Biceps Curls
Muscles Worked: Biceps
How To Do It:
Stand with your feet shoulder-width apart, holding the dumbbells by your sides with an underhand grip (palms facing upward).
Keeping your upper arms close to your sides, engage your core. Exhale as you curl the dumbbells upward toward your shoulders, rotating your palms to face your shoulders as you lift.
Continue curling until your forearms are nearly vertical, and you feel your bicep muscles contract. Hold this position briefly.
Inhale as you slowly lower the dumbbells, extending your arms fully and allowing your elbows to straighten.
Lateral Dumbbell Raises
Muscles Worked: Shoulders, triceps.
How To Do It:
Stand with your feet shoulder-width apart, holding a pair of dumbbells by your sides.
Keep your posture upright and your core muscles engaged.
Exhale and raise the dumbbells to the sides until your arms parallel the ground. Keep your elbows slightly bent - not locked - throughout the movement.
Hold briefly and focus on squeezing your shoulder muscles.
Inhale and lower the weights back down.
Sample Dumbbell Arm Workout
Use this sample workout as a framework for your dumbbell arm workouts at home. You can adapt the workout to add more reps or weight to add intensity or start with fewer reps if needed.
Warm-Up: 10 minutes of walking or jogging.
Chest press: 10 reps
Rest: 30 seconds
Bent-over rows: 30 seconds
Rest: 30 seconds
Shoulder press: 10 reps
Rest: 30 seconds
Lateral dumbbell raises: 10 reps
Rest: 30 seconds
Bicep curls: 10 reps
Rest: 30 seconds
Tricep extensions: 10 reps
Rest: 3 minutes
Repeat the circuit to do 2 to 3 sets.
Tips for Home Arm Workouts
Any time you do strength training workouts, practicing good form is essential. If you need to consult a trainer to learn the correct form before getting started, this can be especially helpful for dumbbell training and other forms of weightlifting.
Aim to do at least two weekly strength training workouts to see results. When you do arm weightlifting exercises, give your arms at least a day of rest before training them again. This allows your muscles to recover.
Do you need a personalized training plan to crush your fitness goals? Head to our Training Center, and I can create a plan to suit your fitness level and goals. Need a full-body workout with bodyweight exercises? Join our Wolf Pack membership for a new bodyweight workout challenge each month. With group support, personal coaching, and a professional training plan, you’ll reach new fitness levels.
Related Posts: 10 Best Bodyweight Leg Exercises, 10 Best Arm Workouts with Dumbbells, 10 Best Bodyweight Arm Exercises
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.
