Arm exercises you can do at home, with or without gear!

Welcome to this article all about: “How to build your arm muscles at home?”

We'll cover the 6 best exercises to build your arm muscles with and without equipment to get strong, muscular biceps and triceps. 

We've also put together a workout plan at the end of the article to help you gain muscle. Just make sure to read the execution for each arm exercise, the sets, rest times, and follow along.

Let’s get started! 🔥

Best exercises to build your arms 

Here are the 6 best arm exercises you can do at home to build a strong physique: 

Biceps: 

• Bicep Curl
• Hammer Curl
• Chin-up

Triceps: 

• Dips
• Diamond Push-ups
• Overhead Extension

We'll break down each arm exercise, plus variations if you don't have the right gear. 

Exercise 1 Biceps: Bicep Curls 

One of the best exercises for building your biceps! We suggest using a kettlebell or dumbbells for this exercise to get better results. If you don't have any equipment, you can grab a pack of water to make the movement harder. 

To really focus on the muscle, we recommend doing one arm at a time. 

1 - Starting position: 

• Stand tall with your feet shoulder-width apart for good stability and a straight back.
  
  
• Hold the kettlebell or dumbbell with your arm by your side, palm facing forward. Make sure your shoulders don't roll forward. 

2 - Execution: 

• You don't need to keep your elbow glued to your body; we suggest letting it move slightly.
  
  
• As you lift, keep your elbow still.
  
  
• Lift the kettlebell until you feel that maximum squeeze, and remember to breathe in as you do it.
  
  

3 - Controlled descent:

• As you exhale, slowly lower the kettlebell back to the starting position. 

Reps and tips:

• Repeat the movement for 8 to 12 reps, aiming to be close to failure.
  
  
• Avoid swinging the weight to prevent injury. Plus, it won't help you maximize muscle gain.
  
  
• We recommend not fully extending your arm at the end of the movement, as this could strain your tendon.

Exercise 2 Biceps: Hammer Curl

This arm exercise is super effective for building your biceps while also really hitting your forearms. 

The starting position, execution, lowering, reps, and tips are the same as for the previous exercise. However, for this exercise, your palms face inwards, like you're holding a hammer. 

Exercise 3 Biceps: Chin-up

Chin-ups are a great exercise for your back and biceps.

1 - Starting position:

• Stand under a pull-up bar and grab it with your palms facing you, hands shoulder-width apart.
  
  
• Keep your arms almost fully extended, shoulders back, and your back straight to avoid any tendon injuries.

2 - Execution:

• You'll need to pull yourself up until your chin is above the bar.
  
  
• Focus on squeezing your bicep muscles as you go up, and remember to breathe in.

3 - Controlled descent:

• Control the movement as you slowly lower yourself back to the starting position with your arms extended.
  
  
• Exhale as you lower down. 

Reps and tips:

• Aim for 8 to 12 reps. If bodyweight feels too easy, use a weighted vest or a Dip Belt to add some extra weight.
  
  
• On the other hand, if bodyweight is too challenging, you can use a resistance band to help you out.
  
  
• Make sure to keep your technique solid throughout the exercise, avoiding swinging your body to gain momentum.

Triceps Exercise 1: Dips

This strength training exercise heavily involves your triceps but also works your shoulders and the pectorals. 

1 - Starting position:

• Position yourself between dip bars or chairs, with your arms almost fully extended. 
  
  
• Keep your body straight and make sure your feet don't touch the ground.

2 - Execution:

• Slowly bend your arms to lower your body, bending your elbows until they're roughly at a 90-degree angle.
  
  
• Make sure to control your descent. 

3 - Pushing Up:

• Push through your arms to get back to the starting position, extending your elbows until you're fully back.
  
  
• Squeeze your triceps as you push up.

Reps and tips:

• Aim for 8 to 12 reps, depending on how strong you are and your fitness level. Just like with pronated grip pull-ups, you can make it easier with resistance bands or harder with a weighted vest or a Dip Belt. 
  
  
• The straighter your body, the more your triceps will be working. If you lean slightly forward, you'll be targeting your chest muscles more.

Triceps Exercise 2: Diamond Push-ups

Diamond push-ups are a modified version of regular push-ups that really target your triceps more, thanks to a closer hand position.

1 - Starting position:

• Get into a push-up position, placing your hands on the ground in a "diamond" or "triangle" shape.
  
  
• Keep your entire body tight.

2 - Execution:

• Slowly bend your elbows to lower your body towards the ground, keeping your elbows close to your body and controlling the movement.
  
  
• As you go down, focus on the movement for better stability.
  
  
• You'll want to stop just before your chest touches your hands.

3 - Explosive Push Up:

• Push through your arms to get back to the starting position, extending your elbows to 99%.
  
  
• Squeeze your triceps as you push up.

Reps and tips:

• Do as many reps as you can for this exercise. You can drop to your knees if it's too hard, or add weight if it's too easy. 
  
  
• Maintain good posture throughout the exercise to avoid injuries and get the most out of it.

Exercise 3 Triceps: Overhead Extension

1 - Starting position:

• For this arm exercise, you can stand or sit, whatever feels best for you. You can hold the kettlebell with one or two hands, depending on what feels right. If you don't have equipment, a pack of water bottles can do the trick.
  
  
• Your arms should be extended, with your hands firmly holding the weight.

2 - Execution:

• Slowly bend your elbows to lower the dumbbell behind your head, keeping your elbows close to your ears and controlling the movement.
  
  
• Lower until your arms form about a 90-degree angle.

3 - Controlled Return:

• Explosively push your arms up to return to the starting position.
  
  
• Squeeze your triceps during this phase. 

Reps and tips:

• Aim for 8 to 12 reps.
  
  
• Make sure your back stays straight and your shoulders don't rock forward or backward.
  
  
• Use a weight that's right for you to avoid any risk of injury. To progress, you can make it harder by using a heavier weight. You can also use just one hand to hold the dumbbell once you've got the exercise down.

Maximize Your Results to Build Arm Muscles

To maximize your results, you'll need a structured workout plan with the best strength training exercises. Here's a program to effectively build your arm muscles: 

I hope this article on "how to build arm muscles at home?" has helped you, feel free to leave a comment.

If you need sports equipment, we've got everything you need in our shop.

If you want to go further, you can check out our article on the best leg exercises to do at home. 

See you soon,

Eric Flag