Good news: You don’t need all of the cable machines at the gym to sculpt yourself some biceps and triceps that pop! Actually, it’s way easier to get an amazing arms workout at home than you think!
For a good burn, you just need some sort of resistance to work with. Light-to-medium dumbbells go a long way, but you can also use resistance bands, your body weight, and even household items like cans or water bottles for all sorts of arm exercises. Even your couch and chairs come in handy for classic arm workout moves, like pushup variations and dips.
Whatever gear you’ve got, a good home arms workout incorporates movements that hit all of the different muscles—from your biceps (located along the front of your upper arm), to your triceps (located along the back of your upper arm), to your deltoids (a.k.a. shoulder muscles).
I like to pick a couple of moves for each spot I’m training when creating my own workout plan. (I also opt to do planks or high knees as active recovery during my rest breaks instead of stopping in order to keep my heart rate up.) Whatever moves you select for your own arms session, though, only do as many sets and reps as you can before your form starts to slip. Building defined arms requires control!
Time: 25–30 minutes
Equipment needed: mat, dumbbells
Good for: arms (biceps, triceps, shoulders)
Instructions: Choose six exercises below—two for each of the muscles in your arms (biceps, triceps, and shoulders). Perform six to 15 reps of each move, then continue onto the next, resting only as needed. When you’ve completed all six exercises, rest for 30 seconds to one minute, then repeat for three to four total rounds.