Update Consent

Arm and Abs Dumbbell Workout

Carve Lean Abs and Ripped Arms With a Pair of Dumbbells and This 20-Minute Workout

Jan 14 2019

This is the ultimate arm and ab burner! And all you need is a pair of dumbbells and 20 minutes, which means it's the perfect home workout. The best part is that you can do it anytime; hello, quick 9 p.m. workout in your pajamas while binge-watching Netflix! It's up to you how hard you want to work. Make it more challenging by using heavier weights and pushing your pace.

Arm and Abs Dumbbell Workout

Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). (Optional: have a heavier pair on hand for exercises that are easier for you)

Directions: Set your timer for 20 minutes, and complete as many rounds of the ahead workout as you can. Aim for at least three rounds.

Exercise Reps
Shoulder press 10 reps
Overhead circle 10 reps (5 in each direction)
Wide biceps curl 10 reps
Upright row 10 reps
Dumbbell bench press 10 reps
Plank dumbbell row 10 reps (5 per side)
Side plank with weight 10 reps (5 per side)
Seated Russian twist
 10 reps (10 per side)
Push-up and rotate 10 reps (5 per side)
Weighted straight-leg crunch 10 reps
Lying overhead reach 10 reps
Dumbbell crossover punch 10 reps (5 per side)

Keep reading for details on how to do each move.

Image Source: Getty / anouchka

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.
  • Complete 10 presses.
Image Source: POPSUGAR Photography

Overhead Circle

  • Stand with your feet slightly wider than your hips with your knees soft. Hold the dumbbell overhead with both hands.
  • Keeping your abs pulled to the spine, circle the weight around your head starting to the left. Your ribs can move slightly, but your pelvis should stay still.
  • Complete five reps to the left and five reps to the right for a total of 10 reps.
Image Source: POPSUGAR Photography

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.
  • Do 10 reps.
Image Source: POPSUGAR Studios

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 10 reps.
Image Source: POPSUGAR Photography

Watch This!

Pop Quiz

Watch the Cast of Fear Street Play a Creepy Game of Horror Movie "Would You Rather"

Dumbbell Bench Press

  • Grab a set of dumbbells, and sit on a flat workout bench.
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
  • Do a total of 10 reps.
Image Source: POPSUGAR Photography / Tamara Pridgett

Plank Dumbbell Row

  • Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground to complete the rep.
  • Complete five reps per side for a total of 10.
Image Source: POPSUGAR Studios

Side Plank With Weight

  • Start in a side plank on your left side, holding a dumbbell in your right hand with your right arm parallel to the floor.
  • Exhale and pull your abs toward your spine to stabilize your torso as you raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to the starting position to complete one rep. Squeeze your inner thighs together for added stability.
  • If you feel wobbly in this position, split your legs, bringing your right foot forward.
  • Complete five reps on each side.
Image Source: POPSUGAR Photography

Seated Russian Twist

  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
  • Hold a weight or a medicine ball just below your chest. Keep the weight close to you, and progress by moving the weight further away from your body.
  • Pull your navel to your spine, and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre, and rotate to the right. This completes one rep.
  • Complete 10 reps.
Image Source: POPSUGAR Photography

Push-Up and Rotate

  • Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
  • Lower your body toward the floor, then push through your arms, returning to plank.
  • Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
  • Return to plank position to complete one rep.
  • Alternating sides, complete a total of 10 reps.
Image Source: POPSUGAR Photography / Kyle Hartman

Weighted Straight-Leg Crunch

  • Hold one or both dumbbells in your hands.
  • Lie flat on your back with your arms fully extended behind you, holding the dumbbell(s) in your hands.
  • Raise your legs straight up in the air so that the flats of your feet are facing the ceiling.
  • Keeping your arms straight (locked at the elbows), bring the dumbbell(s) up over your chest and lift your shoulders off the mat, pushing the dumbbell(s) toward your feet.
  • Return to starting position by lowering your upper body all the way back to the floor and keeping your arms locked in the straight position. Your feet should remain lifted in the air. Let the dumbbell(s) touch the floor. That counts as one rep.
  • Complete 10 crunches.
Image Sources: POPSUGAR Studios and Unsplash / Sweet Ice Cream Photography

Lying Overhead Reach

  • Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Holding five- to eight-pound dumbbells, raise your arms toward the ceiling, keeping the elbow joint slightly bent.
  • Reach your arms overhead, tapping the dumbbells on the floor above your head. Do not let your back arch away from the floor as you lower the weights.
  • Raise your arms back to the starting position to complete one rep.
  • Do 10 reps.
Image Source: POPSUGAR Photography

Dumbbell Crossover Punch

  • Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold weights, five- to eight-pound dumbbells, in both hands at your chest with your elbows on the floor.
  • Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you "punch" your right hand to the outside of the left knee.
  • Bring the right hand back to your chest as you untwist, bringing your torso back to the centre, and roll down to the ground.
  • Repeat the sit-up, twisting to the right side to complete one rep.
  • Complete five reps.
Image Source: POPSUGAR Photography

Want More?

POPSUGAR Would Like To Send You Push Notifications.