Last Updated on April 29, 2023
Today I’m staring arm workouts at home that are perfect for busy women that want tight, toned arms and the workouts to make them happen.
If you’re ready to go sleeveless with confidence and grab your dumbbells and get ready to get results.
Why dumbbells? Because aside from pushups, tricep dips, and speedbags there aren’t a lot of arm exercises that can be done with bodyweight.
Also, doing the same exercises over and over increases the chances that the body will adapt and get used to what you’re doing…
That means if you do the same moves constantly – you won’t get results.
The solution? Use different dumbbell arm exercises and train every single muscle in your arms at home.
That’s why I’m sharing today’s arm exercises with you. These little-known arm exercises are great for targeting secondary muscle fibers that often go overlooked.
I’m also sharing links to more popular arm workouts that target everything else. (See them linked for you below)
By targeting the muscles in different ways you’ll get better results, faster, from the comfort of your home. It also helps prevent boredom during workouts, too.
As you scroll through the following exercises, notice how all of the exercises move in different directions…
10 ARM EXERCISES
FRONT EXTENSIONS
Stand holding dumbbells in front of your body with palms facing your legs. Keep your arms straight with a slight bend at the elbows. This is your start position. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Inhale and slowly return the weights back down to the start position to complete one rep.
AROUND THE WORLDS
Stand with dumbbells in each hand down in front of your legs with palms facing away from you. This is your start position. Exhale and lift your arms out to the sides, and upward until they’re overhead. Inhale as you return the weights back down to the start position to complete one rep.
SCARECROW EXTENSIONS
Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.
SIDE CURLS
Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.
GOAL POST PRESS
Stand up straight holding dumbbells up and out to the side at shoulder height. Bend your arms at a 90-degree angle so your knuckles are facing the sky. This is your start position. Exhale and squeeze your arms together in front of you. Inhale and reverse the movement, returning to the start position, to complete one rep.
OVERHEAD TRICEP EXTENSION
Extend one arm directly above your head, while holding a dumbbell. Your arm should be close to your head. This is your start position. Inhale and slowly lower the weight back and down behind your head, as far as you can. Your forearm should be the only thing moving. Exhale as you push your arm back up to the start position to complete one rep. Complete the same number of reps with both arms to complete your set.
SPEEDBAG
Stand with your forearms up and parallel to each other without touching. This is your start position. Breath and quickly rotate your wrists away from your face as if you’re punching an invisible speedbag. Quickly adding up reps until you burn out your arms.
HAMMER CURLS
Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.
SCARECROWS
Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are (as close to) in line with your shoulders. Knuckles should be pointing in towards your body. This is your start position. Exhale and rotate the weights up until your knuckles are facing outward. Inhale and return back down to the start position, to complete one rep.
CROSS OVER EXTENSIONS
Stand holding dumbbells, crossed in front of you, with your wrists facing your body. This is your start position. Exhale and draw your elbows up and out, then extend your forearms up and outward in a wide “V” shape overhead. Inhale and reverse the movement, crossing and lowering your arms back down to the start position to complete one rep.
Home Arm Workout
HOW TO DO THIS HOME ARM WORKOUT
- First, warm up with some light cardio and some arm stretches. Think jogging in place, jumping jacks, or running on a treadmill.
- To begin, do 10 reps of all 10 exercises. Use a 5 or 7.5/8 pound weight. If 5 feels too easy, add more weight.
- Do 3 full sets, of all 10 exercises to complete this arm workout at home.
- After you’re done, finish with some light arm stretches for 5-10 minutes.
I hope you liked this workout. After trying it leave me a comment and let me know what you think.
Your Coach and Biggest Cheerleader
xxoo
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MORE HOME ARM WORKOUTS FOR WOMEN
If you liked today’s workout, I think you’ll enjoy these popular & trending workouts, too.
I just started doing your workouts last week. I really like them! I’m receiving your newsletters now and I have looked at your VIP section some. Do you have Ab workouts here too?
Yep! I have ab workouts on my blog and all of my exercise programs. xo CC
Fantastic! Thanks Christina, I fond all your routines effective and well presented. ??
Awww yay! I’m glad you liked them 🙂 xxoo CC
What is the weight of the dumbbells?
You should use the weight that’s best for you. I shoot my workouts with 5 pound weights because I shoot a TON of workouts in one day. But I use between 5-12 pounds when I workout and adjust depending on the exercise.
Hi Christina! Loved the work out! The only thing is the scarecrow exercises really hurt my shoulders. Am I doing them wrong? I’m also double jointed so maybe that has something to do with it? Other than that I def feel the burn. Thanks so much!
That exercise also targets the shoulders so that’s normal. Make sure you warm up and use lighter weights to avoid issues in the future. 🙂 xo CC
How often do you recommend doing these a week?
Never more than 2 times a week and never on consecutive days.
Great workout
Thank you xo
I’ve collected quite a few of your workouts. I’m 64 and have always been active and working out is a part of my daily routine. I love your exercises. They challenge me without straining my knees or back lol. Thanks so much.
You’re welcome xo
Hi!
I love your workouts. I just need to make sure I’m not doing too much. In an earlier post, You said only do a arms twice a week. Does that mean only do arm strengthening workout twice or just a specific workout twice a week? Should I alternate all of Our arm workouts or just focus on one arm workout? Thank you so much!!
Invest in my programs and you’ll never have to worry about questions like this ever again.