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The Ultimate At Home Workout Routine For Your Arms

Build bigger arms without leaving your bedroom. All you need is a pair of dumbbells.

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Dumbbells At Home
PeopleImages / Getty
Dumbbells At Home
PeopleImages / Getty

Between weather and work schedules, it’s easy to miss a gym session. But even if you can’t get to the gym, that doesn’t mean you need to miss a lifting session—especially when it comes to arms workouts, which you can easily do at home with a few dumbbells.

Whether you’re in the gym or at home, this dumbbell-only workout routine will get your arms pumped up fast. By combining old-school biceps and triceps moves like the close-grip pushup and the dumbbell biceps curl with lots (and lots) of volume, you’ll guarantee a serious pump and that searing muscle hypertrophy—and that translates to huge gains.

One note: Because this workout incorporates a number of shoulders-intensive moves like the lateral raises and the dumbbell shoulder presses, make sure you thoroughly warm up your shoulders (and elbows) before starting this workout. Here’s a solid shoulders warmup you can use.

Directions

Perform 8-15 reps of each exercise. For starters, use lighter weight and complete the workout once. If you’re a more experienced lifter, go through the routine three times per week, resting at least two days between workouts.

For more biceps and triceps workouts

Add an inch to your arms fast with this arms workout, try our “double-duty” workout for massive biceps and triceps gains, and make sure you’re familiar with these five essential exercises for bigger arms.

If you’re working out at home often, check out these 10 at-home dumbbell workouts.

Routine

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The Workout

Arms, shoulders

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Shoulder Press

Equipment
No Equipment
Sets
1
Reps
8-15
Rest
As needed
Exercise 2 of 11

Lateral Raise

Equipment
Dumbbells
Sets
1
Reps
8-15
Rest
As needed
Raise one dumbbell to the front while raising the other dumbbell to the side. Alternate arms. That's one rep.
Exercise 3 of 11

Shoulder Press

Equipment
No Equipment
Sets
1
Reps
8-15
Rest
As needed
Exercise 4 of 11

Bentover Reverse Flye

Equipment
Dumbbells
Sets
1
Reps
8-15
Rest
As needed
Exercise 5 of 11

Triceps Extension

Equipment
Sets
1
Reps
8-15
Rest
As needed
Exercise 6 of 11

Bench Dip

Equipment
Bench
Sets
1
Reps
8-15
Rest
As needed
Exercise 7 of 11

Close-Grip Pushup

Equipment
Medicine Ball
Sets
1
Reps
8-15
Rest
As needed
Exercise 8 of 11

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
1
Reps
8-15
Rest
As needed
Exercise 9 of 11

Half-Kneeling Single-Arm Dumbbell Curl to Press

Equipment
Dumbbells
Sets
1
Reps
8-15 each arm
Rest
As needed
Exercise 10 of 11

Seated Incline Dumbbell Curl

Equipment
Dumbbells
Sets
1
Reps
8-15
Rest
As needed
Exercise 11 of 11

Dumbbell Biceps Curl

Equipment
Dumbbells
Sets
1
Reps
8-15
Rest
As needed
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