10 of the Best Arm Exercises for At-Home Workouts

10 of the Best Arm Exercises for At-Home Workouts

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 toned arms — you can build sleeve-busting muscle at home 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 Openfit Live Trainer Katie Mumford. In some cases, you can even use just your body weight.

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

Build and sculpt your arms right at home in Openfit Live strength classes with weights. Start your free trial here!

 

1. Resistance Band Shoulder Press

Targets: Shoulders

  • Step one foot on the center of a resistance band and step the other foot back.
  • Grip 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 hands overhead until your arms are straight.
  • Pause, and then reverse the movement to return to the starting position.

 

2. Dumbbell Lateral Raise

dumbbell lateral raise demonstration | arm workouts at home

Targets: Shoulders

  • Stand with your feet hip-width apart holding a pair of dumbbells at arms’ 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, and then lower the weights back to the starting position.

 

3. Dumbbell Front Raise

dumbbell front raise demonstration| arm workouts at home

Targets: Shoulders

  • Stand with your feet hip-width apart holding a pair of dumbbells at arms’ 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, and then lower the weights back to the starting position.

 

4. Resistance Band Biceps Curl

Targets: Biceps

  • Stand with both feet on the middle of a resistance band holding the handles at arms’ 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, and then lower the handles back to the starting position with control.

 

5. Dumbbell Skull Crusher

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 lower the weights to the sides of your head with control.
  • Pause, and then reverse the movement to return to the starting position.

 

6. Dumbbell Hammer Curl

dumbbell hammer curl demonstration | arm workouts at home

Targets: Biceps

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

 

7. Seated Overhead Triceps Extension

overhead tricep extension demonstration | arm workouts at home

Targets: Triceps

  • Sit at the edge of a bench or chair holding one end of a dumbbell behind your head with both hands, arms bent at 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 out your elbows).
  • Pause, and then lower the weight back to the starting position.

 

8. Concentration Curl

concentration curl demonstration | arm workouts at home

Targets: Biceps

  • Sit in a chair with your feet flat, knees spread wide, and a dumbbell in your right hand.
  • Lean forward and brace the back of your right elbow against the inside of your right thigh. Your right arm should hanging straight down with your right palm facing your left leg. Place the palm of your left hand on your left leg for support. This is the starting position.
  • Keeping your core braced, back flat, and right elbow pressed firmly against your leg, curl the weight toward your shoulder with your palm facing upward.
  • Pause, and then reverse the movement to return to the starting position.
  • Do all of your reps, switch sides, and repeat.

 

9. Dumbbell Push Press

dumbbell push press demonstration | arm workouts at home

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. Close Hands Push-Ups

tricep push up | arm workouts at home

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 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 a bit easier, you can separate your feet slightly. To make it even more challenging, try a diamond push-up.
Lauren Bedosky

About

Lauren Bedosky is an experienced health and fitness writer who specializes in running, strength training, sports nutrition, and injury prevention. She writes for a variety of companies and publications, including Men’s Health, MyFitnessPal, Everyday Health, and BlueCross BlueShield. She lives in Brooklyn Park, Minnesota, with her husband and their three dogs. You can find here on Twitter here.

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