Last Updated on May 4, 2022
I have been loving this dumbbell arm workout lately! This dumbbell arm workout takes approximately 15 minutes and helps tighten and tone the arms quickly.
I’ve been recovering from a nasty case of eColi and salmonella. I’ve been legit dying for 2 weeks. It feels like Rhonda Rousey has been punching my stomach + the flu at the same time. Plus, I had to take meds I’m not used to taking. I’ve been feeling very frumpy and uncomfortable to say the least.
I credit this arm workout for helping me get my groove back. My arms are always the first body part I train trying to bounce back after taking a break from exercise.
Why? Dumbbell arm exercises are quick, easy and work quickly. I find that the arms get noticeable results faster than other body parts when they’re trained properly and consistently.
My arms were definitely feeling mushy while I was sick. The dumbbell exercises made my arms sore and feel tight again in the best way. If you want toned arms, this quick arm workout is for you.
DUMBBELL ARM WORKOUT
All you need is a set of dumbbells and 15 minutes tops. It’s perfect for busy women that want tighter, toned arms at home or the gym.
When you’re done with this workout, leave me a comment and let me know if you felt the burn.
Pin this workout to Pinterest so you’ll have it forever
Dumbbell Arm Exercises
CHEST PRESS
Lie down on your back with a dumbbell in each hand hovering above and close to your armpits. This is your start position. Exhale as you push the dumbbells up. Hold for a second and then inhale and slowly lower the weight back down to the start position to complete one rep. TIP: Lay on a bench or stability ball for a greater range of motion.
TRICEPS PUSHUPS
This exercise doesn’t use dumbbells because we’re using bodyweight. But don’t worry, tricep pushups use a lot of weight on a tiny muscle group and really helps tighten triceps and burn calories quickly. A tricep pushup is like a regular pushup, except you’re only pushing up with your tricep strength. Get into a plank – or modified – pushup position, with your fingers pointed inward, slightly. This is your start position. Keeping your elbows in close to your sides, lower your chest to the floor as you inhale. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start plank position to complete one rep. TIP: For more of a challenge do the tricep pushup on your toes.
TRICEP KICKBACKS
Stand holding dumbbells. Bend your arms, then over slightly, with a neutral back. 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.
TRICEPS EXTENSIONS
Stand with your feet shoulder-width apart. Holding dumbbells, lift your elbows up, until they are (as close to) in line with your shoulders. Knuckles should be pointing in towards your body. This is your start position. Exhale and rotate the weights up until your knuckles are facing outward. Inhale and return back down to the start position, to complete one rep.
OVERHEAD PULLDOWN
Lie down on your back with your feet firmly placed on the floor. Hold your dumbbells together and lift them up over your chest. Inhale and slowly lower the weights back and down until your arms are by your ears. Without letting the weights touch the floor, exhale and slowly lift the weights back up to the starting position to complete one rep.
CHEST FLY
Lie on a stability ball (or bench) with a dumbbell in each hand. Lift your arms straight up over your chest, with a slight bend in your elbows. This is your start position. Keeping a slight bend in your elbows lower your arms out to the side in a wide arc until you feel a stretch on your chest. Pause then return your arms back to the starting position, to complete one rep.
ARM WORKOUT INSTRUCTIONS
Step 1) Warm up and stretch lightly
Step 2) Choose your weight. 5 pounds works. See notes below for more info.
Step 3) Do each exercise 20 times to complete one set.
Step 4) Do 4 full sets of all 6 exercises to complete the workout.
Step 5) Train your arms 2 times a week. Do this workout once, with another one of my arm workouts. (linked below)
Workout Notes
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- If 5 pounds is too easy, increase your dumbbells a few pounds.
- If 5 pounds feels too hard, take a break mid-set if you need to.
- Take little rest between the exercises.
- This helps keep the heart rate up and burns more calories.
- For the best results do this workout as a part of a complete nutrition and training program.
That’s it! Leave me a comment and let me know if you felt the burn.
Big Virtual Bear Hugs and Lots of Love!
Your Coach and Biggest Cheerleader
xo
Here are some of my most popular arm workouts. I think you’ll love them.
I recently found your page and love it!!! Thanks for all the great tips. Do you have a blog that lists your favorite home gym must haves and links to products that you recommend like the pink exercise mat and the dumbbells that you use?
I do! Here’s a link https://www.christinacarlyle.com/home-gym-equipment/ I also have a library of products I recommend, too. You can check that out here:: https://programs.christinacarlyle.com/product-library/
Thanks for the six arms dumbbell workout. I have just begun to do the first three given I am so busy lately. I am curious which one of the six is about biceps? Or we don’t need it to tone our arms? Thanks.
3 of the exercises in this workout are compound and train the biceps + other muscles so I didn’t include bicep exercises exclusively.