Is it possible to build muscle in the arms without heavy weights? Of course it is! You can build muscle using just bodyweight exercises, but adding light dumbbells can speed up the process. For example, this upper body exercise uses two 5.5-pound dumbbells and helps tone and strengthen your arms.
This home workout can develop your deltoids, biceps, triceps, rotator cuffs, and core muscles as well, since many of the exercises are performed standing up. For those more used to lifting weights, we recommend using adjustable dumbbells to increase the intensity. Don’t you have one? See the T3 guide for the best adjustable dumbbells This day!
After 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. There’s also a 2 minute cool down at the end, speaking of full at home workouts! The exercises are as follows:
- Heating
- Dumbbell slams (30 seconds)
- Arm circles (30 seconds)
- Modified push-ups combined with children’s poses (50 seconds)
- 10 second break
- main exercises
- Triceps extension (50 seconds)
- 10 second break
- ½ curl lowering the arms to a 90 degree angle (50 seconds)
- 10 second break
- Delt flies (50 seconds)
- 10 second break
- Shoulder press (50 seconds)
- 10 second break
- Back row to triceps extension (50 seconds)
- 10 second break
- Bidirectional lateral raise (50 seconds)
- 10 second break
- Negative push-up with a three-second hold (50 seconds)
- 10 second break
- temper
- Dumbbell slams (30 seconds)
- Arm circles (30 seconds)
- Modified push-ups combined with children’s poses (50 seconds)
- 10 second break
Looking for a beginner’s guide to bulking up your arms? Here are the The best arm exercises for beginners. to get you started If you don’t own weights, we’ve compiled the Internet’s most comprehensive list of best dumbbell sets to suit all types of strength training.
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