Today I’m sharing an at home arm workout that’s perfect to do at home with just a pair of dumbbells.
It’s definitely started to feel like fall here in Calgary the last few days. The mornings have been crisp and cool and I’ve had to put on the heat in the car. Autumn is my favorite season so I’m definitely looking forward to it, but I’m definitely going to miss the long days and summer sunshine. What’s the weather been like where you live? Is fall on the horizon or does it still feel like summer?
You’ll only need a set of dumbbells for today’s at home arm workout. I would recommend a lighter set rather than heavier weights. I like these dumbbells (affiliate link) from Amazon. If you’ll be working out on a hard surface, a yoga mat might also be nice for the chest presses and push ups. I love my Manduka Pro (affiliate link).
Start at the top of the list of exercises with the Overhead presses. Perform 15 reps and then rest for 30 seconds. Move on down the list repeating the 15 reps and 30 seconds of rest. Just in case you need a reminder about any of the exercises, I’ve listed descriptions of all the exercises included in this workout. And if you’re looking for a workout that isn’t an at home arm workout, be sure to check out my workout page. All of the workouts that I’ve shared on the blog over the years are over there.
Overhead presses
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Chest presses
With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.
Lateral raises
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Tricep kickbacks
With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.
Push ups
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
Front shoulder raises
With a dumbbell in each hand, stand straight with your feet shoulder width apart. Slowly lift your hands in front of you so that they’re at shoulder height, with a micro bend in your elbows. Slowly lower your hands back to your sides.
Bent over rows
With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
Chest flyes
With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again.
Hammer curls
Similar to regular biceps curls, hammer curls differ only in hand position. Stand with your feet hip width apart with dumbbells in your hands. Position your hands at your sides so that your palms are facing your legs. Keeping your hands in this position the entire time, bend at the elbow and bring the dumbbells up as far as possible. Lower yours hands back down to the starting position. Make sure you keep your spine in a neutral position the entire time.
What’s your favorite exercise to include in your at home arm workout?
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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