Top 8 Effective Home Exercises for Sculpted, Toned Arms and Shoulders for Women

I will present a workout for your arms at home, namely exercises for the biceps, triceps but also exercises for the shoulders, which you can do at home, only needing a set of 1-2 kg dumbbells.

Hi ladies, in today’s article, I want to address a topic that is dedicated to you and which unfortunately many neglects: arms.

The main concern of most ladies is to have a flat abdomen HERE , supple legs, and a toned and round butt HERE.

But as soon as these goals are achieved, we turn our attention to some parts of the body that may have been neglected in this process, such as the arms and shoulders, very important in achieving a harmonious physical appearance HERE.

Under such conditions, training for the arms becomes a necessity.

Can you get results if you only do sports at home?

The answer is a simple one: YES. As long as you do it constantly, take care of the correct form and nourish yourself properly (find HERE, HERE and HERE articles about nutrition), you will get beautiful results. 

I also do sports at home and do it for years.

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Don’t know what exercises you should do?

Today you can find tons of workouts on Youtube. You no longer have to remember the exercises.

And if you want to build yourself a program, which you can do anywhere, choose 4-6 different exercises and perform 10-15 repetitions of each one, 3-4 times.

The skin looks flaky

The appearance of flaky skin on the arms can have 2 main causes: Aging and Fat Deposition. As we get older, our skin loses its elasticity, and this is most visible in the upper arm region.

Unfortunately, in such cases. we do not have many options.

Concerning the second cause, fat deposition, the solution is weight loss. Besides a healthy diet, incorporating exercises or a workout for your arms will help you reach the desired result.

Warm-up and the correct form of the exercises

It always starts with an energetic Warming-up of 5-10 minutes HERE , and at the end do not forget about stretching HERE.

To avoid future accidents and to obtain the results you want, it is very important to do the first session of learning the correct form.

Track your body movements in the mirror and objectively correct the posture or execution mistakes you observe.

Today I will present a workout for your arms at home, namely exercises for the biceps, triceps but also exercises for the shoulders, which you can do at home, only needing a set of 1-2 kg dumbbells.

If you are a beginner or do not have dumbbells please use 2 bottles of 0.5 l, filled with water, or filled with sand.

So, let’s begin!


1)  Upright Row Dumbbell 

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How to do

  • First of all, you are supposed to hold two dumbbells, one in each hand. The palms must be in a protonated direction, which means that they must grasp the dumbbells in a forward direction.
  • The distance between the two, dumbbell grasping arms must be less than the shoulders’ width. The position of dumbbells must be such that it seems above your thighs.
  • With a smaller bend at your elbows and a straightened back, extend your arms to position yourself in the starting position.
  • While you are breathing out, the side shoulders must be employed to lift the dumbbells. Both the dumbbells must be in closer proximity to the body and the elbows must be utilized to create motion.
  • You must lift the dumbbells to the point until they touch the chin.
  • Now, you must lower the dumbbells, bringing them both to the original point of starting. At this point in your exercise, you are supposed to breathe in and make sure to bring the dumbbells slowly and gradually.

Do 10 reps / 3 sets

2)  Dumbbell Side Raise 

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How to do

  • Start with keeping your torso straight and grab a few dumbbells in your hands. Now take those dumbbells at your sides with your palms facing you. This is the position that marks the beginning of the exercise.
  • Now maintain your torso in a still position and try lifting the dumbbells at your sides. You have to bend your elbows slightly and keep your hands a bit tilted like you do when you are pouring something in the glass.
  • Now raise your arms until they become parallel to the floor and exhale the very instance you start this movement.
  • When you reach the top, take a second’s pause before bringing down your arms back to their beginning position and inhale.

Do 10 reps / 3 sets


1)  Biceps Curls

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Bicep curls, in particular, are a great exercise to reduce arm fat and target the biceps and make them stronger. 

How to do

  • Stand straight and hold a dumbbell in each hand
  • Now curl your arms to contract your biceps while keeping your upper arm stationery
  • After this, slowly lower your arms to the initial position. This is counted as one repetition.

Do 10-12 reps / 3 sets

2)  Hammer Curl

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This exercise is great if you’re looking to add a little bump to your bicep! 

How to do

•      Standing upright with core engaged, weights resting at sides with palms facing in.

•      Curl the dumbbells up, thumbs on top, until they reach shoulders. Lower to start position with control.

Do 10-12 reps / 3 sets

3) Crossover Hammer Curl

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How to do

•      Stand with a dumbbell in each hand. Your hands down at your sides with palms facing in.

•      Without twisting your arm and keeping palms facing in, curl the dumbbell of the right arm up towards your left shoulder. Touch the top of the dumbbell to your shoulder and hold.

•      Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.

Do 10-12 reps / 3 sets


1) Overhead Triceps Extension

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How to do

  • Grab a dumbbell with both hands while standing straight with your feet shoulder-width apart. Now slowly try lifting it with both hands over your head until you feel both your arms are completely stretched.
  • You should feel resistance in your palms and thumbs. Make sure your palm is facing the ceiling straight. In this starting position, your upper arms should be perpendicular to the floor while keeping them close to your head.
  • Now the main part begins. You have to bring down the resistance at the back of your head to the point where your forearms are touching your biceps.
  • Don’t move your upper arms and keep your forearms moving.
  • Breathe in while performing this step.
  • Return to your starting position and breathe out.

Do 10 reps / 3 sets

2) Triceps Dips

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How to do

  • To begin the exercise, you need to place your hands on a chair on a bench at least shoulder-width apart. Now you have to slide off your butt off the bench and extend your legs out.
  • Now you have to straighten your arms while keeping your elbows a bit bent to keep tension on your triceps and not on your elbow joints.
  • Now start bending your elbows to bring your body towards the floor and bend it until they’re at 90 degrees with the bench. Make sure you keep your back close to the bench.
  • Now when you reach the bottom, start pressing down into the bench while straightening your elbows to get back into your original position.

Do 10 reps / 3 sets

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3)  Triceps Push-up

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How to do

•      Get into a standard pushup position with your hands directly in front of your chest, squeezing your elbows to your sides. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back.

•      Push back up to start.

Do 10-12 reps / 3 sets

Repeat these exercises twice a week and you will find that the results appear quickly.

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