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Guide · Arms · 7 min read

Dumbbell arm workout at home

Eight arm exercises for biceps, triceps and shoulders with dumbbells, a no-equipment option for each, and a 20-minute routine.

Man doing a dumbbell biceps curl at home

Why it works

Your arms work in almost everything you do: carrying, pushing, lifting and pulling. Training biceps, triceps and shoulders together builds strength and shape, and makes everyday tasks easier.

A pair of dumbbells is ideal, but every move here has a version with no equipment or with water bottles, so you can start today.

Safety first

  • Choose a weight you can lift for the full number of reps with good form. The last two reps should feel hard, not impossible.
  • Keep your wrists straight and your elbows close to your body on curls.
  • Move slowly on the way down. Do not swing the weights.
  • Stop if you feel sharp elbow, wrist or shoulder pain.

The 8 exercises

  1. 1

    Biceps curl

    Biceps
    1. Stand tall, a dumbbell in each hand, palms facing forward.
    2. Curl the weights up, keeping your elbows by your sides.
    3. Lower slowly until your arms are straight.
    How much
    3 sets of 10–12
    Easier
    Curl with a resistance band or water bottles.
    Harder
    Lower over 3 seconds.
  2. 2

    Hammer curl

    Biceps & forearms
    1. Hold the dumbbells with palms facing each other.
    2. Curl them up without turning your wrists.
    3. Lower slowly.
    How much
    3 sets of 10–12
    Easier
    Alternate arms.
    Harder
    Pause at the top for a second.
  3. 3

    Overhead triceps extension

    Triceps
    1. Hold one dumbbell with both hands above your head.
    2. Bend your elbows to lower it behind your head, elbows pointing forward.
    3. Straighten your arms to lift it back up.
    How much
    3 sets of 10–12
    Easier
    Sit down, or use a lighter weight.
    Harder
    Do one arm at a time.
  4. 4

    Chair dip

    Triceps
    1. Sit on the edge of a stable chair, hands beside your hips.
    2. Slide forward and bend your elbows to lower a few inches.
    3. Press back up.
    How much
    3 sets of 8–12
    Easier
    Keep knees bent and feet close.
    Harder
    Straighten your legs.
  5. 5

    Diamond push-up

    Triceps & chest
    1. Place your hands close together under your chest.
    2. Lower your chest towards your hands, elbows close to your body.
    3. Push back up.
    How much
    3 sets of 6–10
    Easier
    Do it on your knees or against a counter.
    Harder
    Lower over 3 seconds.
  6. 6

    Shoulder press

    Shoulders & triceps
    1. Hold the dumbbells at shoulder height.
    2. Press them overhead until your arms are almost straight.
    3. Lower to your shoulders.
    How much
    3 sets of 8–12
    Easier
    Press while seated.
    Harder
    Press one arm at a time.
  7. 7

    Bent-over row

    Back & biceps
    1. Hinge forward from your hips with a flat back.
    2. Pull the dumbbells towards your hips.
    3. Lower slowly.
    How much
    3 sets of 10–12
    Easier
    Rest one hand on a chair.
    Harder
    Pause at the top.
  8. 8

    Plank shoulder tap

    Arms, shoulders & core
    1. Hold a high plank with hands under shoulders.
    2. Tap one shoulder with the opposite hand without rocking your hips.
    3. Alternate sides.
    How much
    3 sets of 10 each side
    Easier
    Do it on your knees.
    Harder
    Widen your feet less, or slow down.

The routine

Pair the moves into supersets: do one, then the next, then rest 60 seconds. Repeat each pair three times.

PartExercisesTime
Warm-upArm circles, light curls, wall push-ups3 min
Superset ABiceps curl + overhead triceps extension5 min
Superset BHammer curl + chair dip5 min
Superset CShoulder press + bent-over row5 min
FinisherDiamond push-ups, plank shoulder taps2 min

How often

Train your arms two or three times a week with at least a day between sessions. Arms also work hard in chest and back workouts, so you do not need a separate arm day every time.

When the top of the rep range feels easy for every set, use a heavier weight or slow the lowering down.

Want a plan that does this for you?

Train at Home has 8 arm workouts, from Arms Starter (No Equipment), No-Equipment Arms and Band Arms to Arm Builder and Advanced Dumbbell Arms, each shown by a real trainer.

Coming soon to theApp Store

Frequently asked questions

Can you build arm muscle at home?

Yes. Dumbbells, bands or your body weight can build arm strength and size, as long as you keep making the exercises harder over time.

What weight dumbbells should I use for arms?

Use a weight you can lift for 10–12 controlled reps where the last two feel hard. Many beginners start between 2 and 6 kg (5–12 lb).

How can I tone my arms without weights?

Push-ups, diamond push-ups, chair dips, plank shoulder taps and resistance bands all train your arms without dumbbells.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

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