If you want to tone and sculpt your arms, you don’t need to spend hours in the gym. With the right exercises, you can achieve great results right at home.

So, ditch those flabby arms and embrace strong, defined muscles with these easy arm exercises.

1. Push-ups

Push-ups are a classic exercise that targets the muscles in your arms, chest, and shoulders. Start by getting into a plank position with your hands slightly wider than shoulder-width apart.

Lower your body until your chest almost touches the floor, then push back up to the starting position. If you find push-ups too challenging at first, you can modify them by dropping to your knees.

2. Tricep dips

Tricep dips are fantastic for targeting the muscles in the back of your arms. Sit on the edge of a sturdy chair or bench, with your hands gripping the edge beside your hips. Slide your bottom off the seat, supporting your body weight with your hands.

Slowly bend your arms to lower your body, keeping your elbows close to your sides. Push yourself back up to the starting position.

3. Bicep curls

Bicep curls are a simple yet effective exercise for strengthening and defining your biceps. Stand with a dumbbell in each hand, palms facing forward.

Keep your upper arms stationary as you curl the weights up towards your shoulders, contracting your biceps. Slowly lower the weights back down and repeat for a set of repetitions.

4. Overhead press

The overhead press is a great exercise to target your shoulder and arm muscles. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Press the weights upwards until your arms are fully extended overhead.

Slowly lower the weights back down to the starting position and repeat.

5. Hammer curls

Hammer curls are another variation of bicep curls that help build strength in your biceps and forearms. Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing towards your body.

Keep your upper arms stationary as you curl the weights up towards your shoulders. Lower the weights back down and repeat.

6. Tricep kickbacks

Tricep kickbacks are an effective exercise for targeting and toning the back of your arms. Hold a dumbbell in your right hand, then bend forward at the waist.

Keeping your upper arm close to your body, extend your right arm behind you until it is fully extended. Slowly bring the weight back down and repeat on the other side.

7. Diamond push-ups

Diamond push-ups are a challenging variation of traditional push-ups that further target your triceps.

Get into a push-up position, but bring your hands close together directly under your chest, forming a diamond shape with your thumbs and index fingers. Lower your chest towards your hands, keeping your elbows close to your body. Push yourself back up to the starting position and repeat.

8. Arm circles

Arm circles are a simple exercise that can be done without any equipment. Extend your arms straight out to the sides at shoulder height. Make small circles forward with your arms, gradually increasing the size of the circles.

After a set number of reps, reverse the direction and make circles backward.

9. Resistance band curls

Resistance bands are a versatile tool for toning your arms. Step onto the middle of a resistance band, holding the handles with your palms facing forward. Keep your elbows close to your sides as you curl your hands towards your shoulders.

Slowly lower your hands back down and repeat the exercise.

10. Plank to push-up

This exercise combines the benefits of both a plank and a push-up. Start in a high plank position with your hands directly under your shoulders.

Lower yourself down onto your forearms, one arm at a time, and then push back up onto your hands, one hand at a time. Repeat this movement, alternating which arm you lower and lift first.