At-Home Arm Workout for Beginners
If you’re anything like me, some days it feels impossible to get yourself to the gym. Whether you’re low on time or simply don’t want to change out of your pijamas, this simple at-home arm workout will have you feeling the burn in the best way. All you need is a pair of dumbells and some music to pump you up. Let’s dive into some killer dumbbell bicep exercises that will have your arms looking and feeling amazing!
1. Classic Dumbbell Bicep Curls
The bicep curl is the quintessential exercise for building your biceps, and it’s super easy to do at home.
How to Do It: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Keep your elbows close to your sides. Curl the dumbbells up towards your shoulders, squeezing your biceps at the top. Slowly lower them back down. Aim for 4 sets of 8-10 reps.
Tip: Focus on controlled movements—don’t use momentum to lift the weights. This ensures you’re really working your biceps.
2. Hammer Curls
Hammer curls are a great variation that targets both your biceps and forearms, giving your arms a more sculpted look.
How to Do It: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other. Curl the dumbbells up towards your shoulders, keeping your palms facing each other throughout the movement. Lower them back down slowly. Perform 4 sets of 8-10 reps.
Tip: Keep your movements smooth and steady. This will help you maintain tension in your muscles throughout the exercise.
3. Concentration Curls
Concentration curls are excellent for isolating the biceps and focusing on one arm at a time.
How to Do It: Sit on a bench or chair with your legs spread. Hold a dumbbell in one hand, resting your elbow on the inside of your thigh. Curl the dumbbell up towards your shoulder, concentrating on contracting your bicep. Lower it back down slowly. Do 4 sets of 8-10 reps on each arm.
Tip: Keep your upper arm stationary and focus on the bicep contraction to get the most out of this exercise.
4. Alternating Dumbbell Curls
Alternating curls are perfect for adding variety to your routine and ensuring both biceps get an equal workout.
How to Do It: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing forward. Curl one dumbbell up towards your shoulder while keeping the other arm stationary. Lower the weight and then curl the other dumbbell. Perform 4 sets of 8-10 reps per arm.
Tip: Avoid swinging the weights or using your back to lift them. Focus on isolating your biceps. Keep your elbow parallel to your body.
5. Seated Bicep Curls
Seated bicep curls are a fantastic home-friendly alternative to incline curls. They help to eliminate momentum and focus on your biceps.
How to Do It: Sit on a chair or bench with your back straight. Hold a dumbbell in each hand with your arms fully extended and your palms facing up. Curl the weights up towards your shoulders while keeping your upper arms stationary. Slowly lower the weights back down. Aim for 4 sets of 8-10 reps.
Tip: Keep your elbows close to your body and avoid leaning back to ensure that your biceps are doing the work.
There you have it—a simple at-home arm workout to help you build and define your biceps without leaving the house! Add this into your schedule one day every week and you will start to see a difference in no time.
