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.
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, then reverse the movement to return to the starting position.
2. Dumbbell Lateral Raise
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.
4. Resistance Band Biceps Curl
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.
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 slowly lower the weights to the sides of your head with control.
- Pause, then reverse the movement to return to the starting position.
6. Dumbbell Hammer Curl
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.
7. Seated Overhead Triceps Extension
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 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 out your elbows).
- Pause, then slowly lower the weight back to the starting position.
8. Concentration Curl
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.
9. Dumbbell Push Press
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.
