Last Updated on February 17, 2021

This Arm Workout for Beginners is perfect for beginners wanting tight, toned arms. The arm exercises in this beginner arm workout are easy but burn fat.

I recently started working with a bunch of new women that I love!  They’re all beginners looking for help losing fat.  Most of the ladies complained that their arms felt flabby and that they felt insecure in short sleeve tops.

I know when I was 40 pounds overweight, my arms were a huge source of insecurity for me.

That’s why I’m sharing this arm workout for beginners. This workout routine was made with a few basic arm exercises that are perfect for newbies.

 


 

You can do this arm workout routine at home or the gym.

Ready to start burning your arm fat?  All you need is a set of dumbbells and about 20 minutes.

Let’s do this!

 

Arm Workout for Beginners

Beginner Arm Workout routine with 6 beginner arm exercises being done by trainer Christina Carlyle

Pin this beginner workout to Pinterest so you’ll have it forever

 

Basic Beginner Arm Exercises

 

bicep curls beginner arm exercise being done by trainer Christina Carlyle

Bicep Curls

Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.

 

tricep kickback beginner arm exercise being done by trainer Christina Carlyle

Tricep Kickbacks

Stand holding dumbbells. Bend over slightly with your arms bent, with a neutral spine. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

 

side curls beginner arm exercise being done by trainer Christina Carlyle

Corner Curls

Stand with a dumbbell in each hand, with your palms facing away from you.  Rest the tops of your hand on the outer side of your legs. This is your start position. Bend your arms, at the elbows, curling the weights in diagonally toward your shoulders. Pause and then slowly return your arms to the start position to complete one rep.

 

skullcrusher beginner arm exercise being done by trainer Christina Carlyle

Skullcrushers

Lie on your back. Extend your arms straight up while holding dumbbells tightly. This will be your start position. Inhale and lower the weight down until it’s just above your face. Exhale and lift the weight back up to the starting position. Contract the triceps hard at the top of the movement for a second to complete one rep.

 

tricep dip beginner arm exercise being done by trainer Christina Carlyle

Tricep Dips

Place a chair (or bench) behind you and hold onto the edge with your arms extended, shoulder-width apart. Your legs should be extended forward, slightly bent, with your feet planted on the floor. This is your start position. Inhale and slowly lower your butt down by bending at the elbows. Using your triceps, push yourself back up to the start position, to complete one rep. Tip: Keep the elbows as close to your sides as possible throughout the movement.

21s bicep curl beginner arm exercise being done by trainer Christina Carlyle

21’s

A 21 is a 3-step bicep curl, in which you repeat each step 7 times, adding up to a total of 21:

1) Lower Range Of Motion – Curl the weight halfway up, only completing the ‘bottom half’ of the exercise for 7 reps.

2) Upper Range Of Motion – Start with the weight halfway up, curling up to the top then back halfway down, completing the ‘top half’ of the exercise, for 7 reps.

3) Full Range Of Motion – Complete a bicep curl, using the full range of the exercise for 7 reps. Do all 21 reps to complete one set.

 

How to Do this Beginner Arm Workout Routine

  • Choose a weight that makes the last 1 to 3 reps difficult to complete using proper form.
  • This arm workout routine has 5 exercises.
  • Repeat each exercise 15 times to complete one round – or set.
  • Do 3 full sets, all the exercises – to complete the workout.
  • For the best results, make sure you’re following a meal plan that’s best for your metabolic type.

The instructions work for both arm workouts.

The following beginner routine focuses more on the biceps and shoulders.

Ready?  Let’s do this!  When you’re done with this workout, leave me a comment and let me know if you felt the burn.

 

Beginner Arm Workout being done by Christina Carlyle

Pin this arm workout to Pinterest so you’ll have it forever

 

More Beginner Arm Exercises

Bicep Curl Beginner Arm Exercise done by Christina Carlyle

Bicep Curl

Stand with your feet shoulder-width apart while holding a pair of dumbbells by your sides with your palms facing away from you. This is your start position. Exhale and curl your dumbbells up until your wrists are facing your shoulders. Inhale and slowly lower the weight back down to the start position to complete one rep.

 

In and out Curls exercise done by Christina Carlyle
In and Out Curls

Stand holding dumbbells with your elbows close to your sides. Your wrists should be facing away from you. This is your start position. Next, curl the weights up towards the front of your shoulders. Lower the weights back down to the start position. Immediately curl the weights up to the side towards the outside of your shoulders. Lower the weights back down to the original start position to complete one rep.

 

CC beginner arm exercise done by Christina Carlyle
CC’s

Carve Big C’s in the sky.  To increase intensity add weight or make Baby C’s.  The most intense version of this exercise is a weighted Baby C.  Increase intensity as you get stronger and the Big C’s become easier.  For one set, complete as many reps as possible until you can’t do it anymore.

 

Overhead Press Beginner Arm exercise done by Christina Carlyle

Overhead Press

Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Your arms should look like a wide “W.” This is your start position. Exhale and push the weights up until your arms are extended overhead. Inhale and lower the weights back down to your shoulders to complete one rep.

 

21 arm exercise for beginners done by Christina Carlyle

21’s

A 21 is a 3-step bicep curl, in which you repeat each step 7 times, adding up to a total of 21:

  1. Lower Range Of Motion – Curl the weight halfway up, only completing the ‘bottom half’ of the exercise for 7 reps.
  2. Upper Range Of Motion – Start with the weight halfway up, curling up to the top then back halfway down, completing the ‘top half’ of the exercise, for 7 reps.
  3. Full Range Of Motion – Complete a bicep curl, using the full range of the exercise for 7 reps. Do all 21 reps to complete one set.
    That’s it!

 

It only works if you work it, so work it.  YOU are so worth it!

Heads up, kitty cat.  This workout targets your arms… But unfortunately, you can’t spot-reduce fat. (I wish!) If you want to lose fat from your arms, this workout isn’t going to do much if you’re not following a meal plan, cardio, and full-body weight training program.

For the best results, follow a complete training program.  If you need help, I’ve got you covered.

Results using my Total Transformation Program.  Results are guaranteed.

 

Leave me a comment and let me know if you felt the burn.

Your Coach and Biggest Cheerleader

xxoo

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