At Home Arm Workout with Dumbbells

This At Home Arm Workout with Dumbbells will help tone your biceps, triceps, and shoulders. You can easily follow along to this upper body workout in any space, including in a small apartment, outside, or on your balcony. With only a set of dumbbells needed, this is the perfect routine for you to get your arm workout done at home.

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Workout Details:

  • Dumbbell Exercises
  • 1 Round
  • 7 Exercises
  • 45 seconds ON/15 seconds REST
  • Minimal Equipment
  • Apartment Friendly

This is a great upper body arm and shoulder workout to get you moving, tone muscles, burn calories, and lose fat. The dumbbell exercises in this workout work your biceps, triceps, and shoulders and combined with regular exercise and proper nutrition, will help you tone your arms.

If you like this workout and want another quick workout for your arms and shoulders, check out the Active Ontario At Home Band Arm Workout.

At Home Arm Workout Summary

We’re going to start the workout off with a warmup then move straight into the weights. Each exercise will be done for 45 seconds, with 15 seconds rest inbetween.


1:08 – Arm Circles
2:08 – Shadow Boxing


3:08 – Bicep Curls
4:08 – Overhead Tricep Extensions – Right Arm
5:08 – Overhead Tricep Extensions – Left Arm
6:08 – Front & Lateral Delt Raises
7:08 – Front & Lateral Delt Raises – Other Side
8:08 – Half Bicep Curl – 0 degrees to 90 degrees
9:08 – Half Bicep Curl – 90 degrees to 180 degrees
10:08 – Bentover Tricep Kickbacks
11:08 – Strict Shoulder Press
12:08 – Cross Body Curls – Right Arm
13:08 – Cross Body Curls – Left Arm



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More At Home Workouts from Active Ontario

If you liked this at home arm workout and want to keep this party going and add in some booty and ab exercises for a full body workout, check out:

At Home No Equipment LEG & BOOTY Workout

6 Minute At Home Ab Workout