The Perfect Home Arm Workout for Massive Gains (Sets and Reps Included)

If you want to keep growing your arms then add this Home Arm Workout into your training.

Designed by Jeff from Athlean-X, it will help you train hard and intelligently from your own house or garage.

“This home arm workout consists of both a beginner and an advanced version so everyone has something to do. The variations on the two versions however are minimal as most of the exercises can be done by all with a small modification made to the amount of weight being lifted. That said, the differences will be highlighted and the complete workouts will be posted for each level at the end of the video as always.”

Home Arm Workout

The workout consists of 4 bicep exercises and 4 triceps exercises.

Home Biceps Exercises

1. WEIGHTED CHINUPS

3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)

Note: Beginners may swap in seated chinups here if chins are too difficult.

2. BICEPS CHINUPS

2-3 sets of 10-12 reps to failure

Note: Beginners may swap in inverted chin curls if this exercise is too difficult.

Source: Unsplash / CrossFit Inc

3. WAITER’S CURLS

2-3 sets of 10-12 reps to failure

4A &B. LIP BUSTER CURLS INTO NEGATIVE CHIN HANGS

2-3 sets of 15-20 reps on the lip busters immediately into a negative chin to failure

Home Triceps Exercises

1. WEIGHTED UPRIGHT DIPS

3-4 Sets x 6-8 reps (choose a weight that helps you to reach failure within this range)

Note: Beginners may swap in feet assisted dips here if dips are too difficult.

2. TRICEPS PUSHDOWNS

2-3 sets of 10-12 reps to failure

3. TRICEPS PUSHAWAYS

2-3 sets of 10-12 reps to failure

4. TRICEP PUSHUP TRIO

2-3 sets to failure on each pushup as one giant drop

Note: Beginners will perform each of these variations from their knees.

Home Arm Workout – Video

Learn More

Add Nordic Curls or Reverse Hyperextensions into your training.