Whether you're looking to tone up or build serious strength, arm day is your ticket to stronger, more defined muscles. At Snap Fitness, we have everything from free weights to machines, such as bicep curl, seated dip, and cable machines, to help you achieve your upper-body goals. But if you're new to the gym and not sure where to start —don’t sweat it! We’ve all been there. Keep in mind that every fitness pro started as a beginner.

What’s Arm Day All About? 

Arm day is exactly what it sounds like – a day dedicated to toning and sculpting your arms. You will focus on exercises that strengthen and define your biceps, triceps, and shoulders, either through machines or free weights. Depending on your fitness goals, you may choose to commit to arm day once a week or more or less. But remember that your muscles need time to recover and grow stronger, so rest those arms to maximize your performance between gym sessions.

Getting Started: Your First Arm Workout 

To help you build strength and confidence, here are four simple arm exercises you can try at home or your local Snap Fitness gym. Start light with 5 or 10-lb dumbbells. As you get stronger, you can challenge yourself by increasing the dumbbell weight.

Gym Tip: For gym beginners, you will see the term “set” below. A set is the number of times (or repetitions) you perform an exercise before resting. For example, if you do 10 reps for 2 sets, that means you’ll repeat the move 20 times total, with some rest after the first 10 reps.

Four Arm Exercises for Beginners:

Bicep Curl
Target Muscle Group: Biceps (front of your upper arms)

Start with a dumbbell in each hand
Slowly curl the weights up to shoulder height, keeping elbows tight to your sides  
Lower dumbbells back down with control
Aim for 10 reps for 2-3 sets

Pro Tip from Snap Fitness Trainers: 
Keep your elbows locked in place—no swinging! Control is key.

Chest Fly
Target Muscle Group: Pectoral (chest) muscles

Grab your yoga mat and lie flat on your back
Lie flat on your back with a dumbbell in each hand, palms up, and arms out to the sides 
Lift the weights until they meet above your chest
Lower them back down slowly
Perform 10 reps for 2-3 sets

Pro Tip from Snap Fitness Trainers: 
Keep a slight bend in your elbows – don’t lock out your joints!

Tricep Extension
Target Muscle Group: Triceps (back of your upper arms)

Hold a dumbbell in each hand fully extended up above your head. 
Bend your elbows to lower the weights behind your head at a 90-degree angle
Press the weights back up to the start position.
Perform 8 reps for 2 sets

Pro Tip from Snap Fitness Trainers: 
Keep your elbows close to your head—imagine squeezing them inward for better form! Also, be sure to engage your core throughout the movement, try not to arch your back.

Bent-Over Row
Target Muscle Group: Back, shoulders, and arms

With a dumbbell in each hand, bend slightly at the waist, keeping your back flat
Pull the weights up toward your sides, squeezing your shoulder blades together
Lower the weights back down with control
Aim for 8 reps for 2 sets

Pro Tip from Snap Fitness Trainers: 
Keep your arms close to your body and avoid locking your elbows.

Final Tips for Arm Day:

Start light and focus on form before adding more weight.
Give your muscles rest days to recover and grow stronger.
Don’t be afraid to ask a trainer or staff member for help – they’re here to support your journey.
Now grab those weights and get started on this arm day workout for beginners!