4 Easy Arm Exercises
The Best Arm Exercises to Add to Try At Home
In addition to toning your biceps and triceps, these easy arm exercises with weights will also build muscles in your shoulders, back, and chest. For the biggest bang for your biceps buck, aim to do this routine two times a week.
How this at-home arm workout with weights works: Twice a week, complete three sets of 15 reps of each of these best arm exercises. We recommend that you perform one 15-rep set of each of the beginner arm exercises, then repeat twice more for a total of three sets. (For a bonus burn, pair these at-home arm exercises with our complete get-in-shape workout plan.)
What you’ll need for these beginner arm exercises: A pair of 3- to 10-pound dumbbells. (Try these CAP Rubber Dumbbells; $18.37, amazon.com)
- Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawn in. With arms straight at your sides and palms facing in toward thighs, hold a 5- to 10-pound dumbbell in each hand.
- Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder.
- Pause, then slowly lower to starting position; repeat with left dumbbell.
- Stand with left foot forward, knees bent. Bend slightly forward at the hips and keep abdominal muscles pulled in toward the spine. Place left hand on left thigh for support and hold a 3- to 5-pound dumbbell in your right hand.
- Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground.
- Extend arm straight out behind you.
- Squeeze and hold before bringing arm back in to starting position.
- Complete all reps on one side, then repeat this best arm exercise with the other arm.
Related: The Best Sculpting Exercises EVER
- Stand up straight with feet shoulder-width apart, knees slightly bent, and abdominal muscles pulled in. Hold a 5- to 10-pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down.
- Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down.
- Slowly lower dumbbells back to starting position.
- Stand with right foot forward, knees bent, and weight evenly distributed on both legs. Hold a 3- to 10-pound dumbbell in your left hand and place right hand on right thigh for support.
- Bend forward slightly at hips and keep abdominal muscles pulled in toward the spine.
- Begin with left arm straight, then exhale and bring left elbow straight up, close to the body, until the dumbbell is next to the bottom of your rib cage.
- Pause, then slowly return to starting position.
- Complete all reps on one side, then repeat this best arm exercise with the other arm. (Up Next: 8 Power Exercises for Busy Moms)