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Want to tone and tighten your arms but lack the gym member ship or equipment to do so?
Nothing could be further from the truth!
You don’t need a lot of fancy equipment, machines, or weights to get sexy, toned arms at home!
Today I’m sharing with you one of my favorite arm workouts you can do with just one simple set of dumbbells.
We’re going to be working all the major muscle groups in your arms including your biceps, triceps, and deltoids/shoulders.
The best part is this workout only takes about 20 minutes to complete. It’s perfect for those days where you have minimal time or you’re just looking for a quick “finisher” to your arm day.
Hope you enjoy!
Want to get in better shape but aren’t too sure where to start?
I’ve got your solution!
Our “Back To Basics” ebook is a 6-week workout plan designed specifically for beginners to help you burn calories, lose weight, and tone muscle – all from the comfort of your own home! There’s no equipment required, each workout is completely unique, and best of all – there’s video instruction for every single workout. You can’t go wrong! CLICK HERE to learn more about “Back To Basics“
And now on to the workout!
This workout will be an interval style workout. You’ll perform 40 seconds of work followed by 20 seconds of rest for each of the 6 exercises demonstrated.
You’ll then repeat those exercises 2 more times – 3 sets total.
The order of these exercises goes biceps, triceps, shoulders – and then repeats for your second group of exercises. This is so you can string together these long bouts of lifts without overuse in a certain area.
You’ll rest one group while working another. This “superset” idea is one that I use the most often when I’m working out personally simply because I feel like I can maximize my time that much better. I know you’ll like them!
PUSH PLAY ON THE VIDEO BELOW TO FOLLOW ALONG WITH THIS WORKOUT!
1. Alternating biceps curls (40 seconds)
– Stand with the weights at your sides, palms facing in towards your hips
– Bring your right hand up towards your right shoulder, rotating your hand towards you shoulder at the top of the contraction.
– Slowly return to starting position.
– Repeat on the left side
20-second rest
2. Standing triceps kickbacks (40 seconds)
– Hinge forward at your hips and bring your elbows up behind you.
– While holding your weights, extend your elbows out straight behind you.
– Slowly return to starting position.
20-second rest
3. Dumbbell clean and press (20 seconds right, 20 seconds left)
– Start with one dumbbell in your right hand, held in a partial squat, weight between your legs.
– Pull with your arm and rotate your elbow out to bring the weight to shoulder level (your palm facing forward).
– “Press” the dumbbell up towards the ceiling.
– Slowly reverse these steps to bring the dumbbell back to the starting position.
20-second rest
4. Alternating hammer curls (40 seconds)
– Start with your weight slightly out in front of you, hands to your sides, holding your weights.
– Keep your right palm towards your torso as you curl the weight up towards your chest.
– Slowly return to the starting position.
20-second rest
5. Overhead triceps extension (20 seconds right, 20 seconds left)
– Raise your arm up overhead (elbow towards the ceiling) and bring the dumbbell behind your head
– Squeeze your triceps (muscle on the back of your arm) to straighten your arm and extend the weight straight up towards the ceiling.
– Slowly return to the starting position.
20-second rest
6. Dumbbell curl and press (40 seconds)
– Hold both your weights out in front of you with your palms forward
– Perform a curl by bending your elbows and bringing the weights to shoulder height.
– Rotate your elbows out to the side, the weight should be at head level, with your palms forward.
– Press the dumbbells up and over your head, then slowly reverse these steps to return to the starting position.
60-second rest and then repeat the whole process 2 more times!
3 sets total for toned, defined arms in only 20 minutes!
I hope you enjoyed this workout!
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Make it happen,
Jared