Is it possible to build muscle in your arms without heavy weights? Of course it is! You can build muscle using only bodyweight exercises, but adding light dumbbells can speed up the process. Case in point, this upper body workout uses two 5.5 Lb/2.5-kilo dumbbells and helps tone and strengthen your arms.
This home workout can develop your deltoid, biceps, triceps, rotator cuffs and also your core muscles, as many of the exercises are performed standing up. For those more accustomed to lifting weights, we recommend using adjustable dumbbells for increased intensity. Haven't got one? Check out T3's guide to the best adjustable dumbbells today!
Following a quick warm-up, you'll perform each exercise for 50 seconds, followed by a 10-second rest period, before moving on to the next one. There is also a 2-minute cool-down at the end – talking about well-rounded home workouts! The exercises are as follows:
- Warm-up
- Dumbbell-equipped punches (30 seconds)
- Arm circles (30 seconds)
- Modified push-up combined with child poses (50 seconds)
- 10-second rest
- Main exercises
- Tricep extension (50 seconds)
- 10-second rest
- ½ curls lowering arms to a 90-degree angle (50-seconds)
- 10-second rest
- Delt flys (50 seconds)
- 10-second rest
- Shoulder press (50-seconds)
- 10-second rest
- Back row to tricep extension (50-seconds)
- 10-second rest
- Two-way lateral raise (50 seconds)
- 10-second rest
- Push-up negative with a three-second hold (50-seconds)
- 10-second rest
- Warm down
- Dumbbell-equipped punches (30 seconds)
- Arm circles (30 seconds)
- Modified push-up combined with child poses (50 seconds)
- 10-second rest
Looking for a beginner’s guide to bulk up your arms? Here are the best arm exercises for beginners to get you started. If you do not own any dumbbells, we’ve compiled the internet's most comprehensive list of the best dumbbell sets to suit all kinds of strength workouts.
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