Top 10 Arm Workouts for Home Use

If sculpted arms and shoulders top your “Most Wanted” list, we’ve got good news. You don’t need a biceps curl machine or cable rope to get a good arm workout at home — you can build sleeve-busting muscle with minimal equipment.

“Just grab a set of dumbbells, equally weighted objects, or a set of resistance bands to get an effective arm workout at home,” says Katie Mumford, NASM-CPT. In some cases, you can even use just your body weight.

Here are 10 effective arm exercises to get you started. Swap a few of them into your next upper body workout to fast track your results.

Appears in: DIG DEEPER >> Upper Body Circuit 1

Targets: Shoulders

• Adjust an incline bench so the back is vertical and sit on the seat, holding two heavy dumbbells at shoulder height, palms facing forward.
• Keeping your back straight and core engaged, slowly press the dumbbells upward until your arms are straight.
• Lower your hands back to your shoulders and repeat.

Targets: Shoulders

• Stand with your feet hip-width apart holding a pair of dumbbells at arm’s length by your sides, palms facing inward. This is the starting position.
• Keeping your core engaged, back flat, and chest up, raise your arms out to your sides until they reach shoulder level.
• Pause, then slowly lower the weights back to the starting position.

3. Dumbbell Front Raise

Targets: Shoulders

• Stand with your feet hip-width apart holding a pair of dumbbells at arm’s length at your sides, palms facing in. This is the starting position.
• Keeping your core engaged, back flat, and chest up, raise your arms in front of your body until they reach shoulder level.
• Pause, then slowly lower the weights back to the starting position.

Targets: Biceps

• Stand with both feet on the middle of a resistance band holding the handles at arm’s length by your sides, palms facing forward. This is the starting position.
• Moving only your lower arms (keep your elbows locked by your sides), curl the handles toward your shoulders.
• Pause, then slowly lower the handles back to the starting position with control.



Targets: Triceps

• Lie on a bench or the floor with your feet flat holding a pair of dumbbells directly above your chest, palms facing each other. This is the starting position.
• Moving only your lower arms, bend your elbows and slowly lower the weights to the sides of your head with control.
• Pause, then reverse the movement to return to the starting position.

Targets: Biceps

• Stand with your feet hip-width apart holding a dumbbell in each hand at arm’s length by your sides, palms facing inward. This is the starting position.
• Keeping your core engaged and moving only your lower arms with your palms facing inward, curl the handles toward your shoulders.
• Pause, then slowly lower the weights back to the starting position.

Targets: Triceps

• Stand up tall, cupping one end of a dumbbell in both hands directly overhead. This is the starting position.
• Keeping your chest up, core engaged, and back flat, bend the elbows to lower the weight behind your head without moving your upper arms. Elbows should stay close to the ears and be pointed forward.
• Pause, and then press the weight back up to the starting position.

Targets: Biceps

• Assume a wide, staggered stance with your left leg forward and your left arm supported on your left thigh (as if you were about to attempt to start a lawnmower).
• Holding a dumbbell at arm’s length in your right hand with your palm facing forward, make a fist with your left hand and brace the back of your right elbow against the back of your left wrist.
• Keeping your back flat and core braced, curl the weight toward your shoulder.
• Reverse the movement to return to the starting position.
• Do all of your reps, switch sides, and repeat, performing an equal number of reps with each arm.

Targets: Shoulders

• Stand with your feet hip-width apart holding a pair of dumbbells in front of your shoulders with your elbows bent and palms facing inward. This is the starting position.
• Dip your knees, and then push up explosively with your legs to press the weights directly above your shoulders (your biceps should end up next to your ears).
• Pause, and then lower the weights back to the starting position.

10. Tricep Push-Up

Targets: Triceps

• Assume a high-plank position with your feet together, body straight from head to heels, and hands in line with your shoulders and slightly closer than shoulder-width apart. This is the starting position.
• Keeping your core engaged and elbows close to your body, lower your torso until your chest is within a few inches of the floor.
• Pause, and then push yourself back up to the starting position.
• If you want to make the move easier, you can separate your feet slightly. To make it even more challenging, try a diamond push-up.