The 25 Best Arm Workouts at Home

Strengthening your arms can be fun with the right workout routines! If you are looking for workouts that specifically target your arms, check out these top at-home arm exercises, including: 

• Triceps dip

• Reverse plank position

• Push-up

• Forearm plank to dolphin push-up

• Inchworm  

• Lying overhead triceps extension

• Standing overhead triceps extension

• Eccentric push-up

• Side plank with arm extension

• Kickboxing punches

• Burpees

• Triceps kickback

• Plank shoulder tap

• Superman with arm extension

• Crouching tiger push-ups

• Cactus arms

• Biceps curl

• Renegade row

• Hand release push-up with reach

• Triceps circle

• Decline push-up

• Plank saw

• Plank with bodyweight row

• Up-down plank

• Rear delt fly

Let’s jump in! 

1. Triceps dip

1. Sit on a chair, gripping its front edges.

2. Extend legs to form a 90-degree angle, keeping arms straight.

3. Lower your body until elbows are at 90-degree angles.

4. Engage arms to push back to the starting position.

2. Reverse plank position

1. Sit on the floor, legs extended.

2. Place hands behind, palms under shoulders.

3. Press into palms to lift hips and torso.

4. Keep arms and legs straight, engage abs and glutes.

5. Pause before lowering. Repeat.

3. Push-up

1. Begin in a high plank position. 

2. Place hands slightly wider than shoulders. 

3. Keep gaze down toward the floor. 

4. Lower yourself using your arms. 

5. Push back up, engaging arms and core. 

4. Forearm plank to dolphin push-up

1. Begin in a forearm plank, elbows on the ground, shoulders aligned over elbows. 

2. Push through shoulders, lift hips into a “V” shape with head between shoulders.

3. Hold the position for 3–5 seconds.

4. Return to the forearm plank.

5. Repeat.

5. Inchworm

1. Stand tall, feet hip-width apart, hands on the floor.

2. Keep a neutral spine, core tight, walk hands forward into a high plank.

3. Pause, then reverse by walking hands back to feet.

4. Complete 2–3 sets of 10 reps.

Related: The Best Home Exercise Equipment

6. Lying overhead triceps extension

1. Lie on back, knees bent, hold weights with arms extended.

2. Bend elbows to lower weights to face.

3. Pause, then press weights overhead.

4. Do 8–10 reps.

7. Standing overhead triceps extension

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.

2. Lift both arms toward the ceiling, bending elbows to 90 degrees, dumbbells pointing down.

3. Engage core, squeeze triceps, press dumbbells overhead to full extension.

4. Pause at the top, then slowly return the dumbbells behind your head and repeat.

5. Complete 3 sets of 12 reps.

8. Eccentric push-up

1. Begin in high plank with hands shoulder-width apart.

2. Lower body slowly for 3–4 seconds, keeping a straight line from shoulders to heels.

3. Press through palms to push back up with knees on the floor.

4. Raise knees to high plank, then repeat.

9. Side plank with arm extension

1. Lie on your right side, lift into a side plank.

2. Keep the right arm perpendicular, maintaining a straight line from head to legs.

3. Raise the left arm toward the ceiling without surpassing shoulder height.

4. Lower the left arm. Complete a set, then switch sides.

10. Kickboxing punches

1. Stand with feet hip-width apart, arms at sides.

2. Bend knees, bring arms in front with elbows bent, fists below jawline.

3. Tighten core, fists, and biceps, extend the right arm across your body; pause and tighten the tricep.

4. Pull the arm back, keep the bicep engaged, and repeat 15 reps before switching.

5. Complete 2 sets of 15 reps on each side.

11. Burpees

1. Stand with feet hip-width apart.

2. Squat down, placing hands on the ground in front.

3. Jump feet back to a high plank, engaging core.

4. Bend elbows for a push-up.

5. Jump feet back to squat, then jump up with hands overhead.

6. Do 10 reps.

12. Triceps kickback

1. Stand with knees bent, holding a weight in each hand.

2. Slightly lean forward, row weights up to align upper arms with sides, and form 90-degree angles at elbows.

3. Extend arms, squeeze triceps, press weights back and upward.

4. Return to the initial position.

13. Plank shoulder tap

1. Get into a high plank, hands shoulder-width apart, and wrists under shoulders.

2. Tap left hand to the right shoulder, return to start.

3. Tap right hand to the left shoulder.

4. Continue alternating, keeping abs and glutes engaged for stable hips.

Related: Tips to Stick to Your Workout Habit with Hydrow

14. Superman with arm extension

1. Lie facedown, legs extended, arms bent by your sides.

2. Engage shoulders and glutes, lift arms, chest, and legs off the floor.

3. Extend arms in front, then return to the bent position.

4. Lower body back down to the starting position.

15. Crouching tiger push-ups

1. Begin in a high plank, hands slightly wider than shoulder-width apart.

2. Lower chest to hover above the ground.

3. Bend knees, lifting hips over knees.

4. Bring navel to the spine, return to the start position.

5. Do 10 reps.

16. Cactus arms

1. Stand with feet hip-width apart, hold dumbbells.

2. Raise elbows to shoulder height, bringing them together.

3. Keep core stable and open elbows wide.

4. Bring elbows together once more. Repeat.

17. Biceps curl

1. Stand with feet hip-width apart, hold dumbbells.

2. Keep palms facing up, maintain a straight back, and lift chest.

3. Bend elbows without moving upper arms and lift dumbbells to shoulders.

4. Lower dumbbells with control. Repeat.

18. Renegade row

1. Begin in plank position, with dumbbells in hands directly under shoulders.

2. Keeping shoulders and hips square, raise left elbow to the ribs, then lower.

3. Repeat on the right side for one rep.

19. Hand release push-up with reach

1. Start in a high plank position.

2. Lower with controlled 45-degree elbow bend, release hands, and reach arms forward.

3. Rest chest on the ground, lift hands slightly and reach arms forward while squeezing shoulder blades.

4. Pull elbows back, place palms under shoulders.

5. Push through palms to return to the starting position. Repeat.

20. Triceps circle

1. Go on all fours.

2. Lower forearms and chest almost to the mat by bending elbows.

3. Glide torso above the mat, moving the nose beyond the hands.

4. Push into the mat to extend arms and return to the starting position.

21. Decline push-up

1. Begin in high plank with toes on a box or step.

2. Bend elbows to lower chest.

3. Push through palms to straighten arms and return to the starting position.

22. Plank saw

1. Begin in a forearm plank.

2. Move your body forward and backward.

3. Do 10 reps.

23. Plank with bodyweight row

1. Begin in high plank with hands shoulder-width apart.

2. Pull left elbow back to chest, engaging the mid-back.

3. Pause, then return to the ground.

4. Alternate with the right elbow, repeating the movement.

24. Up-down plank

1. Begin in a high plank with hands shoulder-width apart.

2. Lower left forearm to the ground, maintaining plank. Do the same with right forearm and pause in the forearm plank position.

3. Keep abs, glutes, and hips stable. Press into left hand, then right hand to return to the high plank.

4. Repeat, alternating starting arms each time.

Related: Is Yoga a Good Workout?

25. Rear delt fly

1. Stand with feet hip-width apart, knees slightly bent.

2. Hinge at the hips, letting arms hang straight down, holding dumbbells.

3. Raise both arms to the sides with slightly bent elbows, squeezing your shoulder blades together.

4. Lower dumbbells with control to return to the starting position.

Unlock stronger arms with rowing workouts

If you’re looking for additional ways to get in an arm workout from home, be sure to check out Hydrow’s rowing machines! Hydrow’s indoor rowers provide you with an immersive and total-body workout in just 20 minutes a day, working 86% of your body’s muscles in a single stroke. Plus, Hydrow’s extensive library of workout content is led by our team of world-class and Olympic Athletes and filmed in stunning locations around the world.

Whether you’re looking to do a rowing workout or cross-train with yoga, Pilates, and circuit training, you’ll be transported to gorgeous global destinations that keep you motivated to come back again and again. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!