25 Best Arm Workouts At Home To Build Strength And Tone Without Equipment

You don’t need a gym full of equipment to build strong, toned arms. Truth is, you can get an amazing arm workout right at home using your bodyweight, water bottles, resistance bands, or just some basic dumbbells if you have them.

Whether your goal is to build lean muscle, increase strength, or just stop feeling like your arms give up too fast—this list has you covered. From biceps to triceps and even forearms, we’re going to hit every part of your arm muscles in fun, simple ways.

Let’s dive into 25 of the best arm workouts you can start doing at home, no matter your fitness level.

Why Train Your Arms

Before we get into the moves, here’s why working on your arms matters (besides looking great in t-shirts).

• Lifting and carrying gets easier (groceries, bags, kids, anything)
• You improve balance and posture
• It helps with all other workouts (push-ups, rows, presses)
• Boosts grip strength, which supports total-body performance
• More confidence—there’s just something about having arms that feel strong and capable

Now let’s get to work.

Bodyweight Arm Exercises

These moves require zero equipment. Just you and some space.

1. Wall Push-Ups
   A gentle push-up variation. Great for beginners.
   How to do it: Stand a step away from a wall, place your hands on it, lower your body, and push back.
2. Knee Push-Ups
   Takes pressure off your core but still works the arms.
   How to do it: Same as regular push-ups, just with your knees on the floor.
3. Triceps Dips (On Chair or Couch)
   Works the back of your arms.
   How to do it: Place your hands on the edge of a sturdy surface, lower your body, then push back up.
4. Plank to Push-Up
   Strengthens arms, shoulders, and core at the same time.
   How to do it: Start in a forearm plank, push up to your hands, then return.
5. Incline Push-Ups (On Bed or Bench)
   A slightly easier version of a full push-up.
   How to do it: Hands on an elevated surface, body straight, lower and push up.
6. Diamond Push-Ups
   Targets triceps and inner chest.
   How to do it: Place hands under your chest with thumbs and index fingers touching. Lower down and push back.
7. Shoulder Taps
   Great for stability and shoulder strength.
   How to do it: In a high plank, tap your opposite shoulder with one hand, switch sides.
8. Arm Circles
   Warms up and strengthens shoulders.
   How to do it: Extend your arms and make small circles. Do forward and backward.
9. Wall Walks
   A fun and challenging one for shoulders and arms.
   How to do it: Face away from a wall, walk your feet up and hands back (go only as far as you’re comfortable).
10. Push-Up Hold
    An isometric move that builds endurance.
    How to do it: Lower into a push-up and hold just above the floor for 10 to 30 seconds.

Arm Workouts Using Dumbbells (or Bottles)

If you’ve got some light dumbbells or even filled water bottles, these are excellent choices.

11. Bicep Curls
    The classic arm toner.
    How to do it: Hold weights in each hand, curl up, then lower slowly.
12. Hammer Curls
    A variation that hits the brachialis muscle.
    How to do it: Keep palms facing each other throughout the curl.
13. Overhead Triceps Extension
    Targets the back of the arm.
    How to do it: Hold one dumbbell overhead, bend elbows to lower, extend back up.
14. Lateral Raises
    Works the shoulders and upper arms.
    How to do it: Raise arms out to your sides, lower with control.
15. Front Raises
    Focuses on front deltoids and biceps.
    How to do it: Raise arms straight in front of you to shoulder height, then lower.
16. Concentration Curls
    Perfect for isolating the biceps.
    How to do it: Sit down, brace your elbow against your thigh, curl the weight.
17. Zottman Curls
    Combines a curl and reverse curl.
    How to do it: Curl palms up, rotate palms down at the top, lower slowly.
18. Dumbbell Kickbacks
    Great for triceps tone.
    How to do it: Bend over slightly, elbows back, extend arms behind you.
19. Lying Chest Fly
    Adds some chest and bicep work.
    How to do it: Lie on the floor, open arms wide, bring them together like a hug.
20. Dumbbell Punches
    Fast-paced, fun, and burns fat.
    How to do it: Hold light weights, punch forward alternately for 30 seconds.

Arm Exercises for Flexibility and Recovery

Don’t forget mobility. These keep your arms feeling loose and pain-free.

21. Arm Swings
    Loosens up shoulders and arms.
    How to do it: Swing arms across your chest and back repeatedly.
22. Triceps Stretch
    Essential for recovery after dips or extensions.
    How to do it: Reach one hand down your back, use the other to gently pull the elbow.
23. Cross-Body Shoulder Stretch
    Relieves tension in upper arms.
    How to do it: Pull one arm across your chest, hold with the other arm.
24. Wrist Rolls
    Builds wrist mobility and supports stronger lifts.
    How to do it: Extend arms and make circles with your wrists in both directions.
25. Wall Angels
    Great for posture, shoulder mobility, and arm movement.
    How to do it: Stand against a wall, raise arms up and down in a controlled snow angel motion.

How to Use These Exercises

You don’t need to do all 25 in one go. Here’s how to build your own quick arm routine:

Beginner Home Arm Circuit (3 Rounds):

• Wall Push-Ups – 10 reps
• Bicep Curls – 12 reps
• Tricep Dips – 10 reps
• Front Raises – 12 reps
• Shoulder Taps – 10 per side
• Triceps Stretch – 30 seconds per arm

Intermediate Routine (3 to 4 Rounds):

• Diamond Push-Ups – 8 reps
• Overhead Triceps Extensions – 12 reps
• Zottman Curls – 10 reps
• Dumbbell Punches – 30 seconds
• Push-Up Hold – 20 seconds
• Arm Circles – 30 seconds both directions

Mix and match depending on your mood or muscle focus. You can do arm workouts 2 to 3 times a week, giving yourself at least a day between sessions to recover.

Quick Tips for Better Arm Gains

• Focus on form, not speed or weight
• Control the motion
• Use a mirror to check your posture
• Stretch after every workout
• Stay consistent—progress comes with time

Final Thoughts

Strong arms don’t come from lifting the heaviest weights—they come from showing up, using the right moves, and staying consistent. You’ve got 25 powerful, home-friendly exercises now. Whether you’re a beginner or looking to level up your routine, these moves will help you build strength, tone up, and feel amazing.

Need a printable version or a 4-week arm challenge? Just let me know!