You don’t need heavy dumbbells to start toning your arms. A pair of light weights — or even two water bottles — will do the trick.
Today’s easy arm workout has 10 moves, each 30 seconds long, no rest in between. Five minutes and you’re done.
Add it to the end of a longer session or do it on its own when time is tight. Either way, this arm workout for beginners is one of the simplest arm workouts at home you can do.
Here’s the full routine:
Around the World
Let’s start this arm workout for beginners with a big, sweeping move.
You’ll bring your arms up and over like you’re drawing a giant circle in the air, palms forward, chest open.
It looks easy, but you’ll feel it in your shoulders pretty quick!
How to perform:
- Start with your palms facing forward.
- Bring your arms up and down.
- Keep a slight bend in your elbows.
- Make sure your chest is open and your shoulder blades are down your back.
- Squeeze your chest as you bring your arms down.
C-Rotations
For this one, you’ll trace two big “C” shapes on either side of your body.
It’s a good arm workout that targets the shoulders from a different angle than the first move.
Fair warning, the burning sensation will kick in here. Try not to focus on it and just keep breathing!
How to perform:
- Bring your arms out beside you.
- Move your arms up and down to draw two big “C” shapes on either side of you.
- Keep a slight bend in your elbows.
- Remember to breathe and try not to focus on the burning sensation.
Chest Press
Time to bring those elbows together. Think of it like you’re squeezing something between your forearms.
This is one of those arm workouts at home that hits your chest and your arms at the same time.
Whatever you do, keep those elbows lifted — don’t let them drop!
How to perform:
- Hold your arms up at a 90-degree angle.
- Bring your elbows together and then back out.
- Pretend you have something between your forearms that you are pressing together, and squeeze your chest.
- Squeeze your back as you open your arms out.
- Keep your elbows lifted and do not drop them.
Shoulder Presses
You’ll stay in that same 90-degree arm position and press straight up and down.
It’s a simple move, but keeping everything tight and controlled is what makes this dumbbell arm workout for beginners so effective.
Just don’t lock your elbows out at the top.
How to perform:
- Stay in the same 90-degree angle position with your elbows lifted.
- Press your arms up and down.
- Keep everything nice and strong, and squeeze your arms.
- Do not lock your elbows out at the top.
Open and Close
Here’s where it gets tough, so try not to drop your arms between exercises!
You’ll bring your palms together and open them back out, squeezing your chest on the close and your back on the open.
This is a great move if you’re looking for a lean arms workout that tones without heavy weights.
How to perform:
- Keep your arms lifted and bring your palms together.
- Open and close your arms.
- Squeeze your chest as you bring your arms together.
- Squeeze your back as you open your arms.
- Keep a slight bend in your elbows.
W Press
Still keeping those arms up (we know, it burns).
For this one, you’ll move your arms in and out with your palms switching direction — facing the ceiling on the way in, and the ground on the way out.
Try to keep your neck loose through this. If you’re tensing up, take a breath and relax your shoulders.
How to perform:
- Keep your arms lifted with your palms facing toward the ceiling.
- Move your arms in and out.
- As you bring your arms out, face your palms toward the ground.
- Squeeze your back as you bring your elbows in.
- Try to keep your neck loose.
Alternating Arm Swings
Good news, one arm gets a little break here!
You’ll keep both arms out to the side, then swing one around at a time while the other stays strong and still.
It’s a nice arm workout with small weights that gives you a tiny reset before the final push.
How to perform:
- Keep your arms held out to the side.
- Swing one arm around while keeping the other extended.
- Swing the other arm around.
- Keep each arm nice and strong as you bring it back to the center.
Weighted Pulses
Almost done! For this one, you’ll pulse your arms up and down with your weights.
It’s only 30 seconds, but it’s going to feel way longer than that. Just keep breathing and push through.
After this you’ll drop the weights for the last two moves.
How to perform:
- Keep your arms extended with the weights in your hands.
- Pulse your arms up and down.
- Keep breathing and push through.
Arm Circles Backwards (No Weights)
Drop those weights and bring your arms right back up.
You’ll draw tight, tiny circles backwards — this is a classic easy arm workout finisher that works even without any equipment.
Keep your arms strong. You’re so close to the end!
How to perform:
- Drop your weights and bring your arms right back up.
- Draw tight, tiny circles backwards with your arms.
- Keep your arms strong and remember to breathe.
Arm Circles Forward (No Weights)
Last one! Same thing, just switch directions and circle forward.
This is the final stretch of your arm day workout at home, so give it everything you’ve got.
30 more seconds and you’re done. You made it!
How to perform:
- Keep your arms right where they are without weights.
- Draw tight, tiny circles forward with your arms.
- Keep breathing and keep your arms strong.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
