15 routines · 10–45 min
Arm Workouts at Home
These arm workouts train biceps, triceps and shoulders with moves you can do next to the couch. Bodyweight versions lean on push-up and dip variations, while dumbbells and resistance bands add the curls and extensions that isolate each muscle.
Pick a routine
Choose your equipment and time
Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.
Key exercises
Moves you will practice
Each one links to a step-by-step form guide with common mistakes to avoid.
- Dumbbell Bicep CurlBeginner · Dumbbells
- Dumbbell Hammer CurlBeginner · Dumbbells
- Resistance Band Bicep CurlBeginner · Resistance Bands
- Chin-UpIntermediate · Pull-Up Bar
- Diamond Push-UpAdvanced · No Equipment
- Chair Triceps DipsBeginner · No Equipment
- Plank to Push-UpIntermediate · No Equipment
- Dumbbell Overhead Triceps ExtensionBeginner · Dumbbells
Multi-week plans
Follow a plan
Day-by-day schedules that use these routines and get harder every week.
FAQ
Arm Workouts at Home: common questions
How often should I do a arm workout?
Aim for 2 to 3 times a week, with a rest day in between. Move up a level once the current one feels easy.
How long should a arm workout be?
Every arm workout here comes in 10 to 45 minutes versions. Short sessions done consistently beat occasional long ones, so pick the length you can repeat.
Do I need equipment for a arm workout at home?
No. Every arm workout has a no-equipment version, and there are also versions for dumbbells, resistance bands if you want to add load.