Beginner Arm Workout
A focused workout that targets the arms, suitable for beginners with minimal equipment. This plan is designed to build muscle through simple movements that can be performed at home.
arms
beginner
strength
muscle
30 minutes
Arms
minimal
3/20/2026•0 views•beginner•30 min
Push-Ups
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Engage your core and keep your body in a straight line from head to heels.
Lower your body by bending your elbows until your chest almost touches the floor.
Push through your palms to return to the starting position.
Tricep Dips
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
sturdy chair or bench
Form Instructions
Sit on the edge of a sturdy chair with your hands next to your thighs.
Shift your weight to your hands and move your body off the chair.
Bend your elbows to lower your body until your arms form a 90-degree angle.
Press through your palms to lift your body back to the starting position.
Bicep Curls
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
two water bottles or light weights
Form Instructions
Stand with your feet shoulder-width apart, holding a water bottle in each hand.
Keep your elbows close to your torso and your palms facing forward.
Curl the weights toward your shoulders, squeezing your biceps.
Lower the weights back to the starting position in a controlled manner.
Shoulder Taps
Details
Sets
3
Reps
10-15 (each side)
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
Without rotating your hips, lift your right hand and tap your left shoulder.
Return your right hand to the floor and repeat with your left hand tapping your right shoulder.
Continue alternating sides while maintaining a stable core.
Arm Circles
Details
Sets
3
Reps
30 seconds (each direction)
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and arms extended to the sides at shoulder height.
Circle your arms forward in small circles for 30 seconds.
Then reverse the direction and circle your arms backward for another 30 seconds.
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