An arm workout includes exercises like push-ups, bicep curls, triceps dips, and lateral raises. These can be done at home with the use of dumbbells, resistance bands, or even just your body weight.

Other exercises like lat pulldowns, the seated row machine, and triceps pushdowns require special equipment and can be done at the gym.

Before beginning an arm workout, it is important to warm up with mobility exercises like opposite arm and leg raises and trunk rotations. These exercises increase range of motion in the joints and help reduce muscle and joint pain to improve workout performance and prevent injury.

Home exercises

The following exercises can be included as part of an arm workout at home:

1. Bicep curls

woman at the gym doing a bicep curl with a dumbbell

Bicep curls are a resistance exercise that help strengthen and build muscle in the biceps. For this exercise, all you need is some dumbbells, a resistance band, or plastic water bottles filled with water or sand.

How to do: start in a standing position with your feet shoulder-width apart. Keep a soft bend in your knees and your abs engaged. Hold one weight in each hand with your palms facing forward and your arms at your sides. Without moving your shoulders, bend your elbows and lift the weights in the direction of your shoulders, making sure to keep your wrists in line with your forearms. Slowly return to the starting position. Do 3 to 4 series of 8 to 15 reps each, with 45 to 60 seconds of rest in between sets.

Bicep curls can also be done with a resistance band. To do this, hold one end of the resistance band in each hand and step onto the middle of the band with your feet shoulder-width apart. Next, with your shoulders relaxed and your arms at your sides, perform the exercise by bending your elbows and pulling the band up in the direction of your shoulders.

See biceps workout at home.

2. Lateral raises

woman in workout clothes performing a lateral raise with two dumbbells

Lateral raises target the trapezius muscles as well as the middle and posterior parts of the deltoids (the muscle that covers the shoulder).

How to do: begin in a standing position with your abs contracted and your feet hip-distance apart. Hold one weight in each hand with palms facing your sides. Keep a soft bend in your elbows as you lift the weights out to the side until you reach the level of your shoulders, then slowly lower the arms back down. Do 3 to 4 sets of 8 to 15 reps each, with 45 to 60 seconds of rest in between sets.

3. Hammer curls

shirtless man in gym with two dumbbells doing hammer curls

Hammer curls are a great addition to a home arm workout because they strengthen the muscles of the biceps and can be done using dumbbells or plastic water bottles.

How to do: begin in a standing position with your abs tight and your feet separated hip-distance apart. Hold one weight in each hand with palms turned in and your arms straight down by your sides.

Next, bend at the elbows and lift the weights in the direction of your shoulders, then slowly return to the starting position. Do 3 to 4 sets of 8 to 15 reps each, with 45 to 60 seconds of rest in between sets. This exercise can be done with both arms at once or by alternating arms.

4. Bent-over dumbbell row

man outside doing a bent-over row with dumbbells

Another exercise that is recommended as part of a home arm workout is the bent-over dumbbell row, which helps strengthen and/or build muscle in the upper back, biceps, and lower back. Dumbbells or plastic water bottles can be used for this exercise.

How to do: stand with your feet hip-distance apart with a soft bend in your knees and hinge slightly forward at the hips. Grab your weights and let your arms hang straight down. Next, pull the weights up toward your hips, then slowly lower them back toward the floor until your arms are fully extended. Do 2 to 3 sets of 8 to 15 reps each, with 1 minute of rest between sets.

5. Triceps dips

woman using a couch to perform triceps dips

Triceps dips are a resistance exercise that is easy to do at home that strengthens the triceps, shoulders, back, and core and also improves balance and posture. All you need for this exercise is a chair or bench.

How to do: sit on a bench or chair and place your palms on either side of you with your fingers pointing forward. Support your weight with your hands as you push your body forward off the bench, keeping your legs straight out in front of you or knees bent at a 90º angle. Bend the elbows and lower your body toward the ground until your elbows form a 90º angle. Push back up to the starting position and repeat the move. Do 3 sets of 8 to 15 reps each.

6. Push-ups

shirtless man doing push-ups on a mat indoors

Push-ups are primarily used to strengthen the muscles of the chest, shoulders, and arms, including the pectorals, deltoids, and triceps. They also help improve balance and posture.

How to do: to do a push-up, place your hands slightly further than shoulder-distance apart, keeping your fingers pointing forward and your elbows pointing back. Extend your legs out behind you, then bend your elbows to lower your body slowly toward the ground until your chest is close to the mat. Push back up to the starting position and repeat the movement. Do 2 to 3 sets of 8 to 15 reps each.

7. Standing triceps extensions

man in blue shirt outside holding dumbbell behind his back

Standing triceps extensions target the triceps, deltoids, and trapezius muscles and can be done using dumbbells or plastic water bottles filled with water or sand, for example.

How to do: stand with your feet hip-distance apart, holding a dumbbell in both hands behind your head with your elbows flexed at a 90º angle. Keeping your upper arms still, lift the weight until your arms are extended straight up overhead. Slowly lower back to the starting position. It is important to keep your abs engaged and your back straight throughout.

Another variation of standing triceps extensions involves using one weight in each hand. This exercise is usually done as 2 to 3 sets of 10 to 12 reps each.

Gym exercises

Exercises to include as part of an arm workout at the gym include:

1. Machine bicep curl

young woman at the gym doing bicep curls on a machine

The machine bicep curl can be included as part of an arm workout at the gym to help strengthen the bicep muscles and tone and/or build muscle in that area.

How to do: sit and adjust the height of the seat so that your feet are flat on the ground. Add the desired weight and lean back so your back and head are supported by the pad. Grab the handles with your palms facing forward and your arms extended. Bend your elbows and pull the handles up toward your shoulders, then return slowly to the starting position. Do 2 to 3 reps of 8 to 15 reps each.

2. Triceps pushdown

woman at the gym stretching a cable down in front of her body

The triceps pushdown is an exercise that can be done at the gym to target the back of the arms.

How to do: stand facing the cable machine and set the cable at its highest point. Grab on to the cable with palms facing each other and hinge slightly forward at the hips. Pull down until your hands are at chest level and your upper arms are in line with your body. This is the starting position. Keeping your shoulders relaxed and your upper arms tight to your sides, pull the cable down in the direction of your hips until your elbows are fully extended. Slowly return to the starting position. Do 2 to 3 sets of 8 to 15 reps each.

3. Upright row

man in blue shirt and hat smiling while performing an upright row with a barbell

The upright row is a versatile exercise that works the muscles of the shoulders in addition to strengthening the biceps and trapezius muscles. Upright rows can be done using a barbell or the cable machine with a bar attachment.

How to do: stand in front of the cable machine with your feet shoulder-width apart, keeping your back straight and your abs tight. Pull the cable down and in front of your body with your arms straight and palms facing your body (or use a barbell as shown in the image). Keeping your arms close to your body, bend your elbows and lift the weight up to the level of your shoulders, making sure to keep your back straight throughout. Pause briefly at the top, then return slowly to the starting position. Do 2 to 3 sets of 8 to 15 reps each.

4. Chest press machine

man sitting on chest press machine grabbing the handles

The chest press machine can be used as part of an arm workout to target the muscles of the chest, biceps, and shoulders.

How to do: sit and adjust the level of the seat so that the handles are at the level of your shoulders and your feet are flat on the floor. Add the desired weight, grasp the handles, and push away from you until your arms are fully extended. Return slowly to the starting position to continue the exercise.

It is important to keep your abs engaged throughout the entire exercise. Do 3 sets of 8 to 15 reps each, with 45 to 60 seconds of rest in between sets.

5. Seated row machine

woman with long hair and headphones using the seated row machine

Seated rows are used to strengthen the biceps and can be done using a pronated (overhand), supinated (underhand), or neutral grip.

How to do: sit with your back straight and your chest against the pad. Grab the handles and pull them toward your chest, bending your elbows back and keeping your ab muscles engaged throughout. Return to the starting position by slowly straightening your arms. Do 2 to 3 sets of 8 to 15 reps each.

6. Lat pulldowns

woman at the gym with arms holding a bar overhead doing lat pulldowns

Lat pulldowns are a great exercise for working the muscles of the shoulders, arms, and back.

How to do: adjust the weight as desired and sit down on the bench facing the machine with your feet flat on the floor. Hold the bar overhead with your palms facing down and your hands slightly more than shoulder-distance apart. Pull the bar down toward your chest, contracting the muscles of your upper back, then slowly extend your arms back up to return to the starting position. Do 2 to 3 sets of 8 to 15 reps each.