30-Minute Strong Arms Workout At Home
Build strong arms at home with this effective upper-body workout. Each circuit pairs two isolated exercises with a compound exercise to build strength and definition in the arms, chest and back. This workout for defined, strong arms requires just a set of dumbbells and can be done entirely at home in around 30 minutes.
Want to quickly build strong, toned arms at home? This 30-minute circuit-style workout pushes your upper body to fatigue, which accelerates muscle growth.
This upper-body dumbbell workout includes a combination of isolation and compound exercises, which is ideal for building muscle in the arms. I love this style of training for arm day because it allows us to target both the larger, more dominant upper-body muscle groups (such as the back, chest and biceps) and the smaller arm muscles (such as the shoulders and triceps).
The best arm exercises for women, like hammer curls, overhead presses and tricep kickbacks, can be done with a pair of dumbbells or resistance bands at home. That said, you can also tone your arms with bodyweight exercises, like push-ups, tricep dips and pull-ups.
When training arms, aim for 3 sets of 10-12 reps for each exercise. Adjust based on your fitness goals and level. Keep in mind that noticeable changes can occur within 4-6 weeks of consistent training, but significant toning takes 2-3 months. Remember, consistency and diet are key to seeing muscle definition from your training plan.
This workout’s circuit structure is great for beginners. I recommend starting with lighter weights or your bodyweight, focusing on proper form. You can also check out this beginner arm workout.
Workout Insights
This arm workout in 30 minutes combines isolation and compound exercises, followed by a cardio burnout to maximize results. The best arm workouts combine strength and cardio, which allows you to work all major muscles in your arms while burning calories.
This is a strength training workout, with a power burnout move at the end of each circuit to raise your heart rate, increase calorie burn and improve endurance. Be sure to warm up well, especially if you experience wrist pain during upper-body exercises.
Add upper-body workouts like this one to your home workout plan one to two times a week to build strength and increase muscle definition.
Workout Equipment:
Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs depending on your fitness level. We used 15 and 20 lb dumbbells in today’s workout.
Workout Instructions:
Follow along with the guided Strong Arms Workout Routine on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 4 Upper Body Circuits (3 exercises for strong arms per circuit)
- Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
- Repeat Each Circuit x2 Sets
- 30 Second Power Burnout Between Circuits
Workout Outline
CIRCUIT ONE:
- Back Fly
- Upright Row
- Two Back Flys and Two Upright Rows
Power Move: Four Bus Drivers and Four Press Jacks
CIRCUIT TWO:
- Back Row
- Bicep Curl
- Two Back Rows and Two Bicep Curls
Power Move: Plank, Renegade Row, Burpee and Bicep Curl
CIRCUIT THREE:
- Chest Fly
- Skull Crusher
- Two Chest Flys and Two Skull Crushers
Power Move: One Push Up and Four Mountain Climbers
CIRCUIT FOUR:
Power Move: Heisman Runs
1. Back Fly
Targets: The posterior deltoids (rear shoulders) and major upper back muscles, including the rhomboids and trapezius.
How to Do a Back Fly
- Stand with your feet shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other. Hinge forward at the hips.
- Open your arms, squeezing your shoulder blades together as you raise the dumbbells to shoulder height.
- With control, slowly lower the dumbbells back down, returning to the starting position.
2. Upright Row
Targets: Upper arm, shoulders and upper back; specifically the front and middle heads of the deltoids (shoulders), as well as the trapezius and rhomboids (back).
How to Do an Upright Row
- Start with feet hip-width apart, with a slight bend in your knees. Hold a dumbbell in each hand in front of your hips, palms facing in towards your body.
- Leading with your elbows, pull the dumbbells up until your elbows reach shoulder height. As you pull the dumbbells up, think of pulling your shoulder blades down. Be sure to keep the dumbbells close to your body as you pull them upwards.
- With control, lower the dumbbells back down the front of your body, returning to the starting position.
3. Back Row
Targets: Latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape).
How to Do a Back Row
- Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other.
- Hinge forward at the hips until your body is in a straight line. Your neck should be in line with your spine, back straight. To engage your core, imagine pulling your belly button in towards your spine.
- As you pull the weights back towards your hips in a rowing movement, squeeze your shoulder blades together. Stop when your elbows are in line with your hips.
- With control, slowly lower the dumbbells back down to the starting position. Think up on a one-count, down slow and controlled on a two-count.
4. Bicep Curl
Targets: Biceps brachii (the front of your arms). This move hits both heads of the biceps muscle.
How to Do a Bicep Curl
- Start standing with your feet hip-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supinated grip).
- Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeping your elbows tucked into your sides and shoulder blades pulled down.
- With control, slowly lower the dumbbells down to your sides. Return to the starting position and repeat.
5. Chest Fly
Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.
How to Do a Chest Fly
- Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand, arms extended above your shoulders, palms facing in towards each other. Press your feet firmly into the floor.
- Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended (slight bend in the elbows).
- Exhale and squeeze your chest muscles together as you pull the dumbbells back to the starting position. Keep your chest puffed out and your elbows slightly bent.
6. Skull Crusher
Targets: Triceps and core.
How to Do a Skull Crusher
- Lay flat on the ground with your legs bent at 90 degrees. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (your palms are facing one another).
- Bending at the elbows, slowly lower the dumbbells towards your head.
- Then press the dumbbells back overhead to return to the starting position.
Modification: If laying on your back is uncomfortable, perform an overhead triceps extension from a standing position.
7. Sprinter Sit-Up and Shoulder Press
Targets: Abs, core, back and shoulders.
How to Do a Sprinter Sit-Up and Shoulder Press
- Start seated on the mat with your knees bent and feet flat on the floor. Hold a pair of dumbbells at your chest.
- Keeping your core engaged, lean your torso back to lay flat on the ground. Legs are extended away from your torso.
- Explosively pull your torso back to an upright position to perform a sit-up while pulling your right knee toward your chest. As you pull the knee toward the chest, press the dumbbell in the left hand overhead.
- With control, lower back down to the mat as you bring the left arm back to your chest.
- Repeat, alternating the leg that pulls in and the arm that presses the dumbbell overhead.
8. Dead Bug and Seated Twist
Targets: Deep core muscles (transverse abdominis), upper abs, lower abs, obliques, hips, shoulders and back (posterior and anterior deltoids).
How to Do a Dead Bug and Seated Twist
- Lay on your back flat on the floor, performing a slight pelvic tilt to press your lower back into the mat. Lift your knees to form a 90-degree angle (knees stacked on top of hips). Hold a pair of dumbbells straight overhead. Inhale, letting your belly expand.
- Exhale, engaging your core and simultaneously extending your left leg and right arm away from your body, lowering the dumbbell in your right hand towards the ground with control. Right leg remains in place as the left leg extends long. With control, inhale as you return to the starting position.
- Then repeat on the opposite leg, exhaling as you extend your right leg away from the body, lowering the dumbbell in your left hand towards the ground. With control, return to the starting position.
- After performing the second dead bug, roll up to a seated position, sitting on your sit bones as you lean back. Your heels are resting on the ground.
- Pull your right elbow back towards your right hip as you rotate through your torso.
- Use your obliques and abs to return to center.
- Then reverse the movement, pulling your left elbow back towards your left hip as you rotate through your torso.
- Return to center and lean back with control to repeat the weighted dead bugs.
Modification: Omit the seated twist, performing alternating dead bugs throughout the timed interval.
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