Workout Routines

The ultimate at-home arms workout routine

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

Dumbbells At Home
PeopleImages / Getty
PeopleImages / Getty
Duration 45
Exercises 11
Equipment Yes

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.

The Workout Arms, shoulders

Exercise 1.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
1 sets
8-15 reps
As needed rest

Exercise 2.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
1 sets
8-15 reps
As needed rest
Raise one dumbbell to the front while raising the other dumbbell to the side. Alternate arms. That's one rep.

Exercise 3.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
1 sets
8-15 reps
As needed rest

Exercise 4.

Bentover Reverse Flye You'll need: Dumbbells How to
Bentover Reverse Flye thumbnail
1 sets
8-15 reps
As needed rest

Exercise 5.

Triceps Extension How to
Triceps Extension thumbnail
1 sets
8-15 reps
As needed rest

Exercise 6.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
1 sets
8-15 reps
As needed rest

Exercise 7.

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
1 sets
8-15 reps
As needed rest

Exercise 8.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
1 sets
8-15 reps
As needed rest

Exercise 9.

Half-Kneeling Single-Arm Dumbbell Curl to Press You'll need: Dumbbells How to
Half-Kneeling Single-Arm Dumbbell Curl to Press thumbnail
1 sets
8-15 each arm reps
As needed rest

Exercise 10.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
1 sets
8-15 reps
As needed rest

Exercise 11.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
1 sets
8-15 reps
As needed rest
Comments