If sculpted arms and shoulders are at the top of your “Most Wanted” list, we have good news. You don’t need a bicep curl machine or a cable to get a good arm workout at home — you can build sleeve-busting muscles with minimal equipment.
“Just grab a set of dumbbells, equally weighted objects, or a set of resistance bands for an effective arm workout at home,” she 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 these into your next upper body workout to fast-track your results.
Objectives: Shoulders
- Cross one leg to the center of a resistance band and step the other leg back.
- Grasp one end of the resistance band in each hand next to your shoulders, palms facing forward. This is the starting position.
- Keeping your core engaged, back flat and chest up, press your arms up until your arms are straight.
- Pause, then reverse the movement to return to the starting position.
Objectives: 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 out to the sides until they reach shoulder level.
- Pause, then slowly lower the weights back to the starting position.
3. Front Dumbbell Raise
Objectives: 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.
Objectives: Biceps
- Stand with both feet in 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 the bottom of your arms (keep your elbows locked at your sides), wrap the handles toward your shoulders.
- Pause, then slowly lower the handles back to the starting position with control.
Objectives: 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 the 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.
Objectives: Biceps
- Stand with your feet hip-width apart, holding a dumbbell in each hand at arm’s length at your sides, palms facing in. This is the starting position.
- Keeping your core engaged and moving only your lower arms with your palms facing in, curl the handles toward your shoulders.
- Pause, then slowly lower the weights back to the starting position.
Objectives: Triceps
- Sit on the edge of a bench or chair holding one end of a dumbbell behind your head with both hands, arms bent at least 90 degrees. This is the starting position.
- Keeping your core engaged, back flat and chest up, press the weight overhead until your arms are almost straight (don’t lock your elbows).
- Pause, then slowly lower the weight back to the starting position.
Objectives: Biceps
- Take a wide, staggered stance with your left foot forward and your left hand resting on your left thigh (like trying 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 squeeze the back of your right elbow against the back of your left wrist.
- Keeping your back flat and core tight, roll the weight toward your shoulder.
- Reverse the movement to return to the starting position.
- Complete your reps, switch sides and repeat, performing an equal number of reps with each arm.
Objectives: 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 in. This is the starting position.
- Bend your knees, then explosively push up with your legs to press the weights directly above your shoulders (your biceps should end next to your ears).
- Pause, then lower the weights back to the starting position.
10. Tricep Push-Ups
Objectives: Triceps
- Get into a high plank position with 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 your elbows close to your body, lower your torso until your chest is a few inches off the floor.
- Pause and then push yourself back to the starting position.
- If you want to make the movement easier, you can slightly separate your legs. To make it even more challenging, try a diamond push-up.
