Sometimes, training arms is considered purely cosmetic; that’s a narrow point of view. Strong arms are more than important; they help your performance and the general level of strength. Whether you’re a complete beginner or looking to upgrade, arm workouts for beginners can be a great starting point in building that foundation.
Want to increase your bench press? Build up those triceps for a heavier lockout. Can’t get many pull-ups? Weak biceps may be your problem.
Whether you’re new to the gym, a seasoned lifter, or working with no equipment at all, there’s an arm workout tailored to your needs. Pick your plan, get started, and work toward stronger, more defined arms.
Table of Contents:
- Best Bodyweight Arm Workout
- Best Arm Workout for Beginners
- The Best Arm Workout With Dumbbells
- Best Muscle-Building Arm Workout
- FAQs
- Overview
Best Bodyweight Arm Workout
Bodyweight training isn’t everyone’s go-to, but the benefits are very apparent. By mastering body weight movements, you will develop better body awareness and muscular coordination, setting a base to which you can then add resistance in the gym.
The Arms Mastery Bodyweight Workout
This workout is all about simplicity and effectiveness: Build strength, enhance coordination between muscles, and an intense pump-all with just body weight.
Why Contrast Training Works
This program uses the contrast training method in a superset format. In each set, you will switch between slow and controlled reps, then fast and explosive ones. The slow tempo emphasizes tension and control of the muscles, while the explosive reps bring in more muscle fibers to bear, increasing power and stimulating growth.
Tempo Notation
A tempo is written as four numbers (e.g., 5-0-1-0):
- First number: The time to lower the weight (eccentric phase).
- Second number: The pause at the bottom (stretched position).
- Third number: The time to lift the weight (concentric phase). If marked “X,” perform explosively.
- Fourth number: The pause at the top (contracted position).
Example:
- 5-0-1-0 Tempo: 5 seconds to lower, no pause at the bottom, lift for 1 second, no pause at the top.
- 2-0-X-0 Tempo: 2 seconds to lower, no pause, then lift explosively, no pause at the top.
The Workout — Arm Workouts for Beginners
For each superset:
- Perform 6-8 reps at a 5-0-1-0 tempo, focusing on slow and controlled movements.
- Immediately follow with 6-8 reps at a 2-0-X-0 tempo, emphasizing speed and explosiveness.
Each set will last over a minute, pushing your muscles to their limits with extended time under tension. It might seem manageable at first, but the cumulative fatigue will challenge even the most experienced athletes.
Benefits
- Strength Gains: Extended time under tension enhances muscle activation.
- Muscle Growth: Target fast-twitch fibers with explosive reps.
- Improved Endurance: One full minute of focused effort builds stamina and mental toughness.
Master your bodyweight, and so will your arms.

The Arms Mastery Bodyweight Workout Superset
1. Diamond Push-Up
How to Do It: Get into a plank position on your toes and hands. Place your hands under your chest, making a diamond shape with your thumbs and index fingers. the hands can be a few inches apart for comfort of the joints. Keep a straight line from neck to ankles throughout the movement. Lower your chest by bending your elbows at roughly a 45-degree angle toward your body. Push back to full lockout.
Sets, Reps, Tempo: 4 sets of 12-16 reps Do 6-8 reps at 5-0-1-0 tempo, then immediately do 6-8 reps at 2-0-X-0 tempo. Rest: 60 seconds before continuing with the next exercise.
2. Inverted Biceps Curl with Towel
How to Do It: Loop a sturdy towel over an immovable object such as a rail, staircase, or fence. Hold on to the towel with your thumbs facing upwards and the towel ends running off the pinky-side of your hand. Lean back, transferring weight to your heels. Lengthen or shorten the towel by adjusting your body to make it easier or harder. Bend your elbows and pull yourself up. At the top, supinate your wrists (turn palms towards your face) to achieve peak contraction.
Sets, Reps, Tempo: 4 sets of 12-16 reps Do 6-8 reps at 5-0-1-0 tempo, then immediately do 6-8 reps at 2-0-X-0 tempo. Rest: 60 seconds before going back to Diamond Push-Ups.
Pro Tips for Success
- Focus on form: Control is key, especially during the slower tempo reps.
- Adjust difficulty: Modify hand placement or body angle to match your strength level.
- Maximize rest periods: Take the 60 seconds to recover without overextending breaks.
Switch between these exercises to train your triceps and biceps for maximum coordination, strength, and growth.
Best Arm Workout for Beginners
Starting your fitness journey can be exciting, particularly when it comes to the building and creation of your arms. However, bigger, stronger, and more functional arms take patience, precision, and a strategic approach. Instead of chasing a quick pump, one must focus on mastering form, building strength, and enhancing neuromuscular efficiency-the connection between your brain and muscles. This beginner-friendly workout will lay the perfect foundation for long-term arm growth.
Prerequisites and Essentials for New Comers
Be that as it may, try to remember a couple things that will help you to give your best:
- Neuromuscular Adaptation: For the initial days or weeks, your body is going to adapt “learnt” moves rather than gaining muscles. Proper form established here is going to make everything far easier in later progress of training.
- Arm Volume Awareness: Since your arms already receive indirect work during chest and back exercises, this workout is designed to complement that effort without overtraining.
- Workout Timing: Scheduling this arm workout toward the end of the week allows you to give your arms dedicated attention after larger muscle groups, like your chest and back, have been trained earlier in the week.
The Workout Plan — Arm Workouts for Beginners
Below is a basic but great plan to get you working out your arms and also making them bigger:
1. Dumbbell Hammer Curl
How to Do It: Stand tall first, then grab a dumbbell in each hand with a neutral grip, so your palms are facing each other. Then, curl the dumbbells towards your shoulders, keeping your elbows close to your body. Lastly, slowly lower the weights back to the starting position.
Sets, Reps, Rest:
- 3 sets of 10-12 reps.
- Rest for 60 seconds between sets.
2. Tricep Dips (Bench or Chair)
How to Do It: Begin by sitting at the front edge of a bench or chair, gripping it firmly with your hands. Extend your legs straight out in front of you and lift your hips off the bench. Lower your body by bending your elbows until your upper arms are parallel to the floor. Then, push back up to the starting position to complete one repetition.
Sets, Reps, Rest:
- Do 3 sets of 8-10 reps.
- Rest for 60 seconds between sets.
3. Barbell or EZ-Bar Biceps Curl — Arm Workouts for Beginners
How to Do It: To start, stand with your feet shoulder-width apart, holding a barbell or EZ-bar with an underhand grip. Keeping the elbows close and still, curl the bar up toward your chest. Lower the bar slowly to the starting position. Take control throughout the entire movement.
Sets, Reps, Rest: Sets: 3; Reps: 10-12 Rest for 60 seconds between sets.

4. Tricep Rope Pushdown (Cable Machine)
How to Do It: Attach a rope handle to the pulley of a cable machine. Stand upright, holding the rope with both hands. Press the rope down, keeping your hands apart a little at the top of the movement, fully extending your arms. Slowly return to the starting position, still keeping tension on the triceps.
Sets, Reps, Rest: Do for 3 sets of 12-15 reps. Rest for 60 seconds between sets.
Pro Tips: For better results and lesser chances of injury, do the following:
- Start Light: Always prioritize proper form over heavier weights.
- Track Your Progress: Increase the weights or reps when you’re comfortable with the exercises.
- Listen to Your Body: Modify the form or seek a variation if something just does not feel right with any exercise.
Basic yet powerful, mastery of these exercises will build strength, enhance neuromuscular coordination, and establish a solid foundation to continue building your arms. Done over time with consistency and correct execution, noticeable changes in both the size and strength of the arms are attainable.
The Best Arm Workout With Dumbbells
No gym? No problem. You can still build strong, well-defined arms with just a pair of dumbbells and an adjustable bench. This dumbbell-only workout is perfect for anyone who’s working out at home or simply prefers the freedom of minimal equipment.
Why Dumbbells Work for Arm Growth
Dumbbells are not only a convenient alternative to barbells but also very good for balancing strength and coordination differences between your arms. Since each arm works independently during a dumbbell exercise, it’s easier to spot and address imbalances.
For example, one arm might get tired sooner than the other. This usually occurs on your non-dominant side, which for most right-handed people is your left side. If this occurs, stop the set once your weak side reaches failure, even if your strong side could continue. This makes sure that over time both sides will even out.
Dumbbells are also easy on the joints. Unlike barbells, which can lock your hands into an immovable position, dumbbells allow for freedom of movement in your wrists and elbows. This can take tension off of the joints and make exercises less painful.
The Dumbbell-Only Arm Workout
1. Single-Arm Skull Crusher
How to Do It: Lie flat on a bench with a dumbbell in one hand.
Dumbbell on extended side of elbow points straight upwards, while dumbbell drops down toward the same-sided shoulder; for example, the right hand to the right shoulder. Fully extend your triceps by creating an arch at the bottom and push the weight up.
Sets, Reps, Tempo: Perform 3 sets of 8-10 reps at a 3-1-1-0 tempo. Lower for 3 seconds, pause for 1 second, lift for 1 second, no pause at the top. Rest 45 seconds after completion of both sides.
2. Dumbbell Spider Curl
How to Do It: Place a bench on a steep incline and lie on your stomach with your chest on the bench. Curl the dumbbells up, keeping your palms facing up. Focus on isolating your biceps by preventing your elbows from shifting backward. – Squeeze and hold the contraction at the top of each rep.
Sets, Reps, Tempo: Do 3 sets of 8-10 reps at a 3-0-1-2 tempo (lower for 3 seconds, no pause, lift for 1 second, hold for 2 seconds). Rest for 60 seconds before going back to the skull crushers.
3. Dumbbell French Press — Arm Workouts for Beginners
How to Do It: Stand tall and hold one dumbbell overhead with both hands, palms pressed against the top plate. Keeping your elbows stationary, lower the weight behind your head. Briefly pause in the stretched position before pressing it back up.

Sets, Reps, Tempo: Do 3 sets of 12-14 reps at 2-2-1-0 tempo (lower for 2 seconds, pause for 2 seconds, lift for 1 second, no pause at the top). Rest for 45 seconds before moving to the next exercise.
4. Zottman Curl
How to Do It: Sit up on a bench with dumbbells in hand. Curl the weights up with your palms facing up (supinated grip). At the top, rotate your wrists so your palms face down (pronated grip) and lower the dumbbells slowly. Switch back to a palms-up grip at the bottom before starting the next rep.
Sets, Reps, Tempo: Perform 3 sets of 12-14 reps at a 4-0-1-0 tempo. Lower for 4 seconds, no rest at the bottom, lift in 1 second and, importantly, do not rest at the top. Rest for 45 seconds, then continue onto the French press.
Why This Workout Works — Arm Workouts for Beginners
This workout targets your biceps and triceps with a mix of isolation and compound movements, ensuring balanced development and strength. By following controlled tempos and focusing on proper form, you’ll build not only muscle but also joint stability and coordination.
With consistency, these simple yet effective exercises will have you growing stronger, reducing muscle imbalances, and building arms you’ll be proud of-all within the comfort of your own home.
Best Muscle-Building Arm Workout
One surefire way to create big arms is to devote a workout entirely to your biceps and triceps. And even if you’ve already hit these muscles in other sessions, adding this workout 36 to 48 hours later lets you train them when fully recovered. With a second dedicated session each week, you’ll see better muscle growth, since training a muscle group twice a week often yields better results than training it once a week.
This workout blends heavy lifting, advanced techniques, and focused isolation exercises to maximize muscle growth. You’ll begin with heavy, low-rep sets to build strength, transition into high-intensity “one-and-a-quarter” reps for added muscle engagement, and wrap up with isolation moves that emphasize peak tension and isometric holds. Each exercise is performed in supersets, alternating between biceps and triceps movements. By incorporating short rest periods, you’ll maintain intensity and ensure a challenging, efficient session.
The Workout Plan
1. Close-Grip Bench Press — Arm Workouts for Beginners
How to Do It: Lying on a flat bench, grasp the barbell with your hands slightly closer than shoulder-width apart. Your elbows should be kept at a 45-degree angle to your body, avoiding flare-outs. Explode from the bottom without pausing at the top for maximum power and precision to the triceps.
Sets, Reps, Tempo: 4 sets of 6 reps at a 3-0-X-0 tempo.
Rest: 60 seconds before the next exercise.
2. Medium-Grip EZ-Bar Curl
How to Do It: Hold an EZ-bar with a palms-up grip with your hands just outside your hips. Set your elbows into your ribcage and do not move them either forward or back during the lift. This maximizes tension on the biceps.
Sets, Reps, Tempo: 4 sets of 6 reps at a 3-0-X-0 tempo.
Rest: 90 seconds before going to the bench press.
3. Decline Dumbbell Skull Crusher
How to Do It: Lie on a bench set at a slight decline (20 degrees) with dumbbells held overhead, palms facing each other. Perform “one-and-a-quarter” reps: lower the dumbbells fully, raise them a quarter of the way, return to the full stretch, then press to full lockout. This deep stretch and varied tension effectively work the triceps.
Sets, Reps, Tempo: 3 sets of 8–10 reps at a 3-2-1-0 tempo.
Rest: 45 seconds before the next exercise.
4. Incline Dumbbell Curl — Arm Workouts for Beginners
How to Do It: Sit on the incline bench, set between 45 and 65 degrees. Your back, shoulders, and head should be supported. Hold the dumbbells with your arms hanging straight down. For “one-and-a-quarter” reps, curl both dumbbells all of the way to the top position, then lower them back to a full stretch. Coming onto your shoulders, curl them a quarter of the way up toward your shoulders and lower back down, repeat for amount of time. Really focus on your elbows being locked throughout your range of motion for a quality bottom stretch and peaked contraction.
Sets, Reps, Tempo: 3 sets of 8–10 reps at a 3-2-1-0 tempo.
Rest: 60 seconds before going back to the skull crusher.
5. Cross-Body Dual Cable Triceps Extension
How to Do It: Stand in a cable machine with the handles set high. Grasp the left handle with your right hand, and the right handle with your left. Take a step or two backward, keeping elbows slightly forward so that your arms align with the cables. Press down, taking two seconds to reach the bottom of each rep to maximize time under tension for your triceps.
Sets, Reps, Tempo: 2 sets of 15 reps at a 3-0-1-2 tempo.
Rest: 45 seconds before the next exercise.
6. High-Pulley Dual Cable Biceps Curl
How to Do It: Stand facing a cable machine with the pulleys at eye level. Grasp the handles and step back until your biceps are fully extended. Keeping your elbows high and stationary, curl your palms toward your face. Hold the contraction for two seconds at the top of each rep to increase the peak tension.
Sets, Reps, Tempo: 2 sets of 15 reps at a 3-0-1-2 tempo.
Rest: 60 seconds before returning to the triceps extension.
The Arm Musculature — Arm Workouts for Beginners
Having big and powerful arms requires engaging appropriate workout routine which directly hit both your biceps as well as your triceps. The following are the ways through which they work:
Biceps Brachii
The biceps consist of two heads of the muscle on the front of your upper arm: the long head, which is on the outer side, and the short head, on the inner side. These muscles flex the elbow and also assist in shoulder movement. For this reason, one of the most important ways to effectively target and strengthen the biceps is with a curling motion-like that included in this workout.
Brachialis — Arm Workouts for Beginners
This lesser-known muscle sits beneath the biceps and is a powerful elbow flexor. Strong brachialis development adds thickness to the upper arm.
Triceps Brachii
The triceps have three heads-the long, medial, and lateral-located on the back of your upper arm. Mastering the extension of the elbow is their primary responsibility. The long head also crosses the shoulder joint, and therefore exercises that place the shoulder and arm in certain positions, such as skull crushers, are important in fully developing the triceps.
You will develop strength and, with this balanced approach, arms that look as strong as they feel.
FAQs — Arm Workouts for Beginners
How often should I train my arms? ?
On average, you can train your arms once or twice a week, depending on how you have programmed the rest of your workout. Generally, you need to give yourself 48–72 hours between sessions for the same muscle group in order to achieve optimum recovery and growth.
Should I train biceps and triceps on the same day?
You can do both biceps and triceps in one day, but they’re opposite muscle groups, so you can even superset them to save some time and make the workout more intense. Another way out is doing them on different days to give due attention to every group of muscles.
What exercises should I perform for building arms?
For biceps, consider the following exercises: barbell curls, dumbbell curls, hammer curls, and chin-ups. Triceps can do close-grip bench presses, triceps dips, triceps overhead extension, and cable push-downs. Besides these, compound pulling and pushing, like pull-ups and bench press, will work great for building your arms.
How to get stronger arms without equipment?
Bodyweight exercises like pushups, dips on parallel bars or furniture, planks, and chin-ups work just as well without weights.
Will it be necessary to lift heavy weights in order to build arm size?
While heavy weights can certainly help with hypertrophy, they are not strictly necessary. Light to moderate weights, if done with proper form and higher repetitions (8-12), can also bring about muscle growth. As a matter of fact, both approaches can be incorporated into your training.
How long does it take before the results of working the arms are noticeable?
You will usually start to notice changes after 4–8 weeks of consistent training, proper nutrition, and rest. Keep in mind that visible results also depend on such factors as body fat percentage, genetics, and other fitness parameters.
Why do my arms hurt after workouts?
DOMS stands for Delayed Onset Muscle Soreness, which is caused by micro-tears in the muscle fibers from your workout; this is normal for building your muscles. Besides proper warm-up and cool-down, including some stretching in your routine, make sure to keep yourself hydrated to reduce soreness.
Can arm workouts help me lose fat in my arms?
While this is impossible with the help of spot reduction, arm workouts provide muscle building, which then enhances metabolic rates to support overall fat loss. Leaner arms are achieved by combining arm workouts with full-body strength training, cardio, and a proper diet.
How important is diet for arm development?
Nutrition plays an important role in muscle building. Adequate intake of proteins, healthy fats, and complex carbohydrates will power up your workouts and help in recovery from workouts. Besides, a good hydration system and correct calorie count are necessary for optimum arm development.
Machines, free weights, or resistance bands—what’s best for arm workouts?
Each has its advantages, however: free weights-dumbbells and barbells-provide the full range of motion and involve the stabilizing muscles; machines are steady and easy to work with for novices; resistance bands are portable, adaptable, and can be adjusted for multiple levels of resistance. Combining all of these can enhance your results.
How do I avoid getting injured while training my arms?
To reduce the risk of injury, always start with a warm-up. Focus on proper form throughout each exercise and do not use too heavy weights. Listen to your body-if it says to rest, then rest.
Can I train arms every day?
While light exercises can be performed daily, overtraining will affect recovery and result in fatigue or injury. To achieve the best results, rest and recovery between arm-focused workouts are crucial.
Overview — Arm Workouts for Beginners
Get ready to explore 9 dumbbell flye variations that are sure to help you build a bigger chest and stronger presses. Whether you’re a beginner looking to establish a solid foundation or a seasoned lifter striving to break through stubborn plateaus, these exercises offer solutions for every fitness level.
As we show you each variation, notice how they work your chest muscles from different angles while stimulating the supporting muscles. The added benefit is that these exercises develop strength in a joint-friendly manner, making them good for both progression and longevity in training.
We will go through the proper execution for every movement to ensure that you are maximizing your efforts. Along the way, you’ll pick up some tips and tricks to help personalize these exercises to better suit your own fitness goals.
By the time you’re through reading this article, you’ll have a multi-functional set of dumbbell flye variations to help take your routine to the next level and supercharge your chest gains. Now, let’s dive in and learn how to train smarter, safer, and stronger together!
Related Articles:
- 11 Top Triceps Exercises for Stronger Arms
- How to Improve Your Arm Wrestling Skills
- Arm Wrestling Techniques To Win Every Arm Wrestling Match
- Arm Wrestling Workout to Strengthen Your Grip and Rule the Table
- Get Bigger Arms in 3 Months With Only 6 Exercises
- Mastering Tricep Workouts: A Comprehensive Guide to Sculpting Strong Arms
References;
- Moritani T. (1993). Neuromuscular adaptations during the acquisition of muscle strength, power and motor tasks. Journal of biomechanics, 26 Suppl 1, 95–107. https://doi.org/10.1016/0021-9290(93)90082-p
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
- Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551630/
- Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthop Traumatol Turc. 2018;52(3):201-205. doi:10.1016/j.aott.2018.02.005
- Featured image @Unsplash, freepik, pexels (com)
- Featured stream @Unsplash, Youtube, pexels (com)