If you really want to build strong, defined muscles, using weights will give you an edge over bodyweight exercises. You don't have to spend hours in the gym lifting heavy barbells (although that sure is fun!). Just grab a pair of dumbbells [1], and do this five-minute workout. We promise: your arms will be burning by the end!
5-Minute Dumbbell Arm Workout
Directions: You'll need a light pair of dumbbells for this workout, so choose a weight depending on your strength (between two and 15 pounds is a good place to start). Perform each move ahead for 60 seconds without rest. For even more of an arm burn, repeat this workout a total of three times.
If you have shoulder issues or tightness, it's always a good idea to warm up your upper body before going into a workout. Do some arm circles [2], a few Down Dog to Tuck-Toe Up Dogs [3], and some band pull aparts [4].
The Exercises:
Overhead shoulder press
Upright row
Wide bicep curl
Bent-over reverse fly
Triceps kickback
Details of how to do each move are ahead.
Overhead Shoulder Press
- Hold a dumbbell in each hand just above your shoulders, palms facing in.
- Straighten your arms above you.
- Bend your elbows coming back to the starting position to complete one rep.
- Perform as many reps as you can with proper form for 60 seconds.
Upright Row
- Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
- Slowly lower them to the starting position. This counts as one rep.
- Complete as many reps as you can with correct form for 60 seconds.
Wide Bicep Curl
- Stand with your feet slightly wider than hips-width distance apart.
- Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
- Bend at your elbows, pulling the weights toward your ears.
- Extend your arms out wide again to complete one rep.
- Complete as many reps as you can with correct form for 60 seconds.
Bent-Over Reverse Fly
- Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground.
- This completes one rep. Do as many reps as you can with correct form for 60 seconds.
Triceps Kickback
- Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
- Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position.
- This counts as one rep. Do as many reps as you can with correct form for 60 seconds.