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10+ Best Beginner Arm Workouts For Strength, Definition & Confidence

Updated on February 20, 2025 - Writen by: Christine VanDoren, PT - Reviewed by Kathy Shattler, MS, RDN Fact checked

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While the views expressed are those of the writer, they are grounded in their academic background and scientific research. A team of qualified medical experts fact-checks the content, ensuring its accuracy. The information is further supported by reputable sources linked within the article.

Starting a beginner arm workout is challenging. You want tone, definition, and a weight loss solution. Keeping yourself fit is vital, and that includes your arms.

Some of these exercises target fat, while others help you gain strength and muscle. Don’t forget to consult your doctor or a licensed fitness coach before commencing a new arm workout routine or incorporating fat burners into your exercise. Consider these easy arm workouts to get started and begin seeing results in no time.

Best Beginner Arm Workouts

Assisted Pull-Up

Back

Knee Push-Up

Chest

Tricep Dip On Bench

Arm

All Beginner Arm Workouts

Explore the ‘Beginner Arm Workout’ – an essential foundation for those taking their first steps in the realm of arm strength training. This well-structured routine is your gateway to building foundational arm strength with a focus on simplicity and effectiveness.

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Dumbbell Lateral Raise

Equipment:

Dumbbells

Muscle Worked:

Shoulder

View Exercise

Choose a set of dumbbells that are appropriate for your strength level.
Stand with your feet shoulder-width apart, maintaining a slight bend in your knees. Hold a dumbbell in each hand with your arms relaxed at your sides and your palms facing your thighs... Read more

Dumbbell Front Raise

Equipment:

Dumbbells

Muscle Worked:

Shoulder

View Exercise

Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand near your thighs... Read more

Barbell Military Press

Equipment:

Barbell

Muscle Worked:

Shoulder

View Exercise

Set a loaded barbell in the J hooks of a power rack or squat rack. It should be level with your upper chest.
Grasp the barbell using a shoulder-width grip. Bring your elbows forward until your wrists are stacked over them... Read more

Dumbbell Bicep Curl

Equipment:

Dumbbells

Muscle Worked:

Arm

View Exercise

Find a suitable space away from any gym equipment or objects.
Stand with your feet hip-width apart and knees slightly bent... Read more

Barbell Biceps Curl

Equipment:

Barbell

Muscle Worked:

Arm

View Exercise

Stand with your feet shoulder-width apart and knees slightly bent.
Keep your chest lifted and pull your shoulder blades back and down... Read more

Dumbbell Bench Press

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Chest

View Exercise

Start by sitting down on a flat bench with a dumbbell in each hand, dumbbells resting on your thighs. Your feet should be flat on the floor.
Use your thighs to help lift the dumbbells up as you lie back. Once lying down, your back should be pressed firmly against the bench. Also, ensure your shoulder blades are retracted (pulled back) to create a stable base. Position the dumbbells at the sides of your chest with your palms facing forward. Your elbows should be at a 45-degree angle to your torso.
.. Read more

Tricep Dumbbell Kickback

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Arm

View Exercise

Snag a flat bench and one dumbbell for the tricep dumbbell kickback exercise.
Stand on the left side of the bench... Read more

How To Prepare Before You Workout?

Always warm up with active range-of-motion exercises before your workout. Stretch and activate your arm muscles and get your joints ready to go. You can also engage in other five to ten-minute movements, like running, cycling, or a brisk walk.

Arm Workouts For Beginners: Things To Consider

Training larger muscles like the chest, shoulders, upper arm, and back is important for overall function and injury prevention.

For example, you need strong triceps when pressing, strong biceps while rowing or performing pulldowns, and so on. You can always focus on your triceps while training your chest area as well as your biceps on days you’re focused on back training.

This ensures you get a full-body workout each week.

Conclusion

If you have the time and a proper routine, throw arm exercises into the mix. Dumbbell and kettlebell workouts can also be a part of your regular workouts. Don’t forget the importance of a healthy diet with supplements, vitamins, and nutrients for weight loss and overall health.

Those looking to build bigger biceps, triceps, and shoulders will enjoy the results of a consistent routine.

Frequently Asked Questions

What are the most effective arm workouts for beginners?

Kneeling and full-body pushups are a few of the most effective arm workouts for beginners.

Should I train arms as a beginner?

Yes, a beginner should start training arms one to two times per week. If your goal is to gain muscle mass, a twice-weekly workout is vital.

Is it advisable to have an arm day workout every day?

No, you should train arms between one and three days per week. Rest in between workouts is vital.

How often should I train arms?

How often you train depends on your goals and time allowance. Aim for one to three days per week.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

Ebru Calik-Kutukcu, Hulya Arikan, Saglam, M., Naciye Vardar-Yagli, Çiğdem Öksüz, Deniz Inal-Ince, Sema Savci, Tülin Düger and Lutfi Coplu (2015). Arm strength training improves activities of daily living and occupational performance in patients with COPD. [online] 11(6), pp.820–832. doi:https://doi.org/10.1111/crj.12422.

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