30 Day Arm Challenge to Sculpt Your Best Arms Ever

Your arms are like a walking billboard. Nothing states good health and confidence like a pair of well-toned arms. 

If you’re looking to get strong, defined, and well-sculpted arms here is the best arm workouts you can do in the next 20 days.

After following this 20-day arm challenge, your arm will not only look more toned — but they’ll also be stronger.

I did this arm challenge a couple of months ago before my beach getaway. It completely transformed my arms from flabby to amazing looking arms with shapely lean muscles.

Not to worry. There’s no heavy weight lifting here. 

Most of the arm exercises are done using your own weight except the dumbbell curls.

This arm workout challenge was created for everyone from an exercise beginner to workout guru.

How it works: The challenge consists of four basic arm exercises that target all the areas of the arms. Over the course of the challenge, the number of sets and reps you do for each exercise increases. Eventually, you’ll work up to three sets of 15 reps for each exercise.

Below is a step-by-step guide on how to do each exercise along with the 20-day plan. 

It’s also important that you choose the appropriate size weight for the dumbbell curls. 

What you want one is to fatigue your muscles by the end of each set, but not too much where you can’t maintain proper form. 

Ok, let’s get started. 

Right click the image below to download and print the arm challenge. 

30 Day Arm Challenge

30 Day Arm Challenge

1. Push Ups

Get down into plank position with your hands under but slightly outside of your shoulders. Your body should form a straight line from your head to heels.

Contract your abs to lower your body towards the ground until your chest nearly touches the floor.

Your elbows should form a 45-degree angle when your torso is at the bottom position. Pause for 1-2 seconds, then push back to the starting position as quickly as possible. Continue for the prescribed number of repetitions.

2. Triceps Dips

Position yourself in front of a steady and secured bench, chair, or box. Place your hands shoulder-width apart on the bench and your feet as far out as you can. 

Your arms should be straight but keep a slight bend in your elbows to keep tension off your elbow joint. 

Brace your core and slowly lower your upper body towards the floor by bending at the elbows until your upper arms are parallel to the floor. Keep your elbows tucked into your sides.

Once at the bottom, contract your triceps and push yourself back up to the starting position. Continue for the prescribed number of repetitions.

3. Dumbbell Curls

Pick up and hold a pair of dumbbells at your sides, palms facing forward. Keep your back straight and chest up. Bend your knees slightly. 

Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Pause for 1-2 seconds then Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep. Continue for the prescribed number of repetitions.

4. Y-Raises

If you don’t have an exercise ball, you can easily perform this Y raise on the floor. Dumbbells are optional for beginners.

Hold a light dumbbell in each hand and lie face-down on the exercise ball with your lower stomach and hips on the ball. Keep your toes on the floor and your heels against a wall.

Keep your palms facing in. With your legs straight and your core tight, raise your arms forward until they’re in line with your torso. Pause for 1-2 seconds then lower the weights slowly and repeat for the prescribed number of repetitions.

The Takeaway

You did it! 


You completed the 30-day arm challenge. Your arms must look and feel amazing.

But don’t stop here. Check out our other 30-day workout challenge.

Leave us a comment below to let us know what challenge you’ll be taking on next. 

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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