The BEST arm workout for beginners! Targets the biceps, triceps, back, chest and shoulders – all in under 30 minutes, using a set of dumbbells. There are 10 upper body strength exercises in this Beginner Arm Workout. Including modifications for each arm exercise depending on your fitness level.
This workout is brought to you in partnership with lululemon.
Our beginner workout plans are some of our most popular posts. So we’re bringing you a brand new UPPER BODY workout that’s perfect for beginners, pregnancy/postpartum, or anyone looking for a solid strength-only arm workout.
This is a naturally low impact upper body workout that is ALL strength training.
This arm workout targets the upper arm (biceps), back of arm (triceps), top of arm (shoulders), front of the upper body (chest), AND back of the upper body (back) in under 30 minutes.
You choose how challenging this workout is based on the weights you pick up. The last 2-3 reps of each move should feel challenging to complete with good form; that’s how you know you chose the right weights.
The best arm exercises for beginners are the classics: bicep curls, tricep extensions, back rows, chest presses, and shoulder presses. These are classic moves for a reason: they’re effective at building strength and definition in the upper body. You can make them more challenging by increasing the weights you use.
Start where you are and progress from there. I recommend working your way up to 2-3 upper body workouts a week, depending on your goals. A well-rounded fitness plan includes a variety of workouts to allow your muscles proper time to rest and recover.
Build strong, toned arms with this ALL STRENGTH beginner arm workout with dumbbells!
A complete arm workout that hits all the major upper body muscle groups in under 30 minutes, using just a set of dumbbells.
Add this arm day workout to your beginner workout plan 1-2 times a week to build and maintain strength in the arms.
Medium Set of Dumbbells.
I recommend between 5-25 lbs depending on your fitness level. We used 10, 15 and 20 lb dumbbells in today’s dumbbell arm workout. You can also add a chair or bench for modifications as needed.
Follow along with the guided Upper Body Workout for Beginners on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
CIRCUIT ONE: Back and Biceps
Burnout: Bird Dog Row
CIRCUIT TWO: Biceps and Shoulders
Burnout: Two Push Press and Two Overhead March
CIRCUIT THREE: Chest
Burnout: Push Up and 3-Second Side Plank Hold
CIRCUIT FOUR: Triceps
Burnout: Skull Crusher and Alternating Leg Lowers
Targets: Both the lower back and upper back (specifically the lats and rhomboids), biceps and core.
Modification: brace your non-working arm on a bench or chair for additional core support.
Targets: The lower back and upper back (specifically the lats and rhomboids) as well as the bicep muscles.
Modification: place your non-working hand on a bench or chair for core support during the back row.
Targets: The bicep muscles (front of your arm), specifically the brachialis (mid-arm) and brachioradialis (forearm). This bicep curl variation targets both the long head and short head of the bicep muscle.
Targets: Upper arm (biceps), back, shoulders and core. Performing this exercise from a kneeling position takes the work out of the legs and isolates the shoulder muscles.
Modification: Perform this exercise from a standing position instead of kneeling.
Targets: Chest (pectorals), shoulders (deltoids) and triceps.
Targets: All three heads of the tricep muscle (lateral head, medial head, and long head). The tricep kickback is one of best isolation exercises for targeting the triceps brachii muscle.
lululemon makes quality apparel designed to last – through all seasons of life.
Today’s workout features some of our favorite training leggings and tank tops that hold up to your toughest workouts.
lululemon chargefeel Training Shoes. Good training shoes can make or break your workout. Our team loves these shoes because you can truly use them for any workout: strength training, HIIT, running, group fitness classes – they work for all of the above! You can find our full review here: lululemon chargefeel Training Shoes Try-On and Review.
lululemon Base Pace Leggings. These were made for runners, but we love them for strength training and HIIT too. They’re smooth and lightweight but still supportive.
lululemon All Yours Cropped Cotton Tank Top. The BEST basic tank. This cotton tank is so soft and cropped at the perfect length for high-waisted jeans or leggings.
Energy Bra. Our team considers this the MVP of sports bras because of how versatile it is. It offers good compression and support without restricting movement or being too tight. It also comes in a high-support version which is great for high impact sports and bigger bust sizes.
Want more? Check out our top picks from lululemon with a full size guide and review here!
lululemon Align High-Rise Leggings. The most flattering yoga and lounge leggings. These are great for low impact workouts and daily wear. I lived in these during pregnancy and postpartum as well!
lululemon Train to Be Tank Top. This breathable tank is perfect for your sweatiest workouts. It’s sweat-wicking and has minimal seams to reduce chafing.
Energy Bra. Our team favorite sports bra!
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