September 4

25-Minute Beginner Arm Workout (Video)

By fitness

September 4, 2022




The BEST arm exercise for newcomers! Targets the biceps, triceps, again, chest and shoulders – all in below half-hour, utilizing a set of dumbbells. There are 10 higher physique energy workout routines on this Beginner Arm Workout. Including modifications for every arm train relying in your health stage.

This exercise is delivered to you in partnership with lululemon.

Our newbie exercise plans are a few of our hottest posts. So we’re bringing you a model new UPPER BODY exercise that’s good for newcomers, being pregnant/postpartum, or anybody on the lookout for a strong strength-only arm exercise.

This is a naturally low influence higher physique exercise that's ALL energy coaching.

This arm exercise targets the higher arm (biceps), again of arm (triceps), high of arm (shoulders), entrance of the higher physique (chest), AND again of the higher physique (again) in below half-hour.

You select how difficult this exercise is predicated on the weights you choose up. The final 2-3 reps of every transfer ought to really feel difficult to finish with good type; that’s how you already know you selected the best weights.

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30 days of pre-planned newbie exercises you are able to do at residence. All you need to do is press play!

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two women lying on their backs performing skull crushers

Beginner Arm Workout FAQs

What Are The Best Arm Exercises for Beginners?

The greatest arm workout routines for newcomers are the classics: bicep curls, tricep extensions, again rows, chest presses, and shoulder presses. These are traditional strikes for a motive: they’re efficient at constructing energy and definition within the higher physique. You could make them more difficult by rising the weights you utilize.

Is One Arm Day A Week Enough?

Start the place you're and progress from there. I like to recommend working your manner as much as 2-3 higher physique exercises every week, relying in your targets. A well-rounded health plan consists of quite a lot of exercises to permit your muscle groups correct time to relaxation and get better.

Build robust, toned arms with this ALL STRENGTH newbie arm exercise with dumbbells!

A whole arm exercise that hits all the key higher physique muscle teams in below half-hour, utilizing only a set of dumbbells.

Add this arm day exercise to your newbie exercise plan 1-2 instances every week to construct and preserve energy within the arms.

Workout Equipment:

Medium Set of Dumbbells.

I like to recommend between 5-25 lbs relying in your health stage. We used 10, 15 and 20 lb dumbbells in at the moment’s dumbbell arm exercise. You also can add a chair or bench for modifications as wanted.

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Workout Instructions:

Follow together with the guided Upper Body Workout for Beginners on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (1-2 newbie arm workout routines per circuit)
  • Timed Intervals (40 seconds of labor, 20 seconds relaxation; full as many repetitions as you may within the timed interval)
  • Repeat Each Circuit x2 Sets
  • 1-Minute ‘Burnout’ Arms and Abs Exercise Between Circuits

4 Simple Beginner Arm Day Exercises (with Dumbbells)!

Workout Outline

CIRCUIT ONE: Back and Biceps

  1. Single Arm Reverse Grip Row
  2. Back Row and Bicep Curl

Burnout: Bird Dog Row

CIRCUIT TWO: Biceps and Shoulders

  1. Flip Grip Bicep Curl
  2. Kneeling Hammer Curl and Neutral Shoulder Press

Burnout: Two Push Press and Two Overhead March

CIRCUIT THREE: Chest

  1. Dumbbell Chest Press

Burnout: Push Up and 3-Second Side Plank Hold

CIRCUIT FOUR: Triceps

  1. Single Arm Tricep Kickback

Burnout: Skull Crusher and Alternating Leg Lowers

6 Arm Exercises for Beginners

Single Arm Reverse Grip Row

Targets: Both the decrease again and higher again (particularly the lats and rhomboids), biceps and core.

two women performing a single arm reverse grip back row as part of beginner arm workout

How To Do A Single Arm Reverse Grip Row

  1. Stand along with your ft hip-width aside, knees barely bent.
  2. Grip one dumbbell in your proper hand, palm dealing with out away from the physique.
  3. Hinge on the hips till your torso is parallel to the ground (neck consistent with your backbone, flat again, and stomach button and rib cage pulled in).
  4. Pull the load again in the direction of your proper hip (concurrently pulling your proper shoulder blade down).
  5. Slowly decrease the dumbbell again to the beginning place with management.

Modification: brace your non-working arm on a bench or chair for extra core help.

Back Row and Bicep Curl

Targets: The decrease again and higher again (particularly the lats and rhomboids) in addition to the bicep muscle groups.

two women performing a bicep curl and back row as part of arm workout for beginners

How To Do A Bent Over Row and Bicep Curl

  1. Stand along with your ft shoulder-width aside, knees barely bent. Grip one dumbbell in your proper hand, palm dealing with in in the direction of your reverse hand (hammer curl grip).
  2. Hinge on the hips till your chest is parallel to the ground.
  3. Pull the dumbbell again in the direction of your hip, performing a bent over row. Feel your shoulder blades squeeze collectively. With management, slowly decrease the dumbbell again to beginning place.
  4. Then, stand tall and squeeze your bicep muscle to curve the weights as much as shoulder-height as you exhale, performing a hammer bicep curl.

Modification: place your non-working hand on a bench or chair for core help in the course of the again row.

Flip Grip Bicep Curls

Targets: The bicep muscle groups (entrance of your arm), particularly the brachialis (mid-arm) and brachioradialis (forearm). This bicep curl variation targets each the lengthy head and brief head of the bicep muscle.

two women performing flip grip bicep curls as part of arm workout for beginners

How To Do Flip Grip Bicep Curls

  1. Start standing with ft hip-width aside and core engaged. Hold a dumbbell in every hand at your sides, palms dealing with outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, squeeze your bicep muscle to curve the weights as much as shoulder-height.
  3. At the highest of the motion, rotate your fingers so palms face in in the direction of one another (hammer curl). With management, slowly decrease the dumbbells right down to your sides.
  4. At the underside of your motion, flip your grip so palms face out once more. Return to the beginning place and repeat this motion.

Kneeling Hammer Curl and Neutral Shoulder Press

Targets: Upper arm (biceps), again, shoulders and core. Performing this train from a kneeling place takes the work out of the legs and isolates the shoulder muscle groups.

two women performing a kneeling hammer curl and neutral shoulder press

How To Do A Kneeling Hammer Curl and Overhead Press

  1. Start in a kneeling place, each knees on the mat with legs bent at 90 levels, toes tucked below and core engaged. Hold a dumbbell in every hand, palms dealing with in in the direction of one another.
  2. Squeeze the entrance of your arm to curve the dumbbells as much as shoulder top, palms dealing with in. Avoid swinging the weights.
  3. Then, press the dumbbells straight overhead, locking out the elbows, performing an overhead press.
  4. With management, decrease the dumbbells to your shoulders. Then, reverse your curl, bringing your dumbbells again to beginning place at your hips.

Modification: Perform this train from a standing place as an alternative of kneeling.

Dumbbell Chest Press

Targets: Chest (pectorals), shoulders (deltoids) and triceps.

two women lying on their backs performing a standard dumbbell chest press

How To Do A Dumbbell Chest Press

  1. Lay flat in your again with legs bent at 90 levels, ft flat on the mat. Hold one dumbbell in every hand (palms dealing with knees), elbows bent at a 90 diploma angle.
  2. Exhale as you push each dumbbells overhead on the identical time; dumbbells stacked over shoulders on the high of the press, arms straight. Make certain your wrists are robust and consistent with your shoulders.
  3. Lower the dumbbells again in the direction of your chest with management.

Single Arm Tricep Kickback

Targets: All three heads of the tricep muscle (lateral head, medial head, and lengthy head). The tricep kickback is considered one of greatest isolation workout routines for focusing on the triceps brachii muscle.

two women performing tricep kickbacks to target the back of the arm

How To Do A Single Arm Tricep Kickback

  1. Start with ft hip-distance aside, slight bend within the knees and hinge ahead. Option to stagger the ft to help the decrease again.
  2. Hold one dumbbell in your left hand at your aspect (palm dealing with your physique) along with your left arm bent at a 90-degree angle. Think shoulders down and again away out of your ears.
  3. ‘Kickback,’ extending the left elbow so your left arm varieties a straight line as you push the dumbbell again previous your hips. At the highest of the motion, elbow is absolutely prolonged.
  4. With management, slowly return the dumbbell to the beginning place.

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two women kneeling and performing a bicep hammer curl as part of beginner arm workout

Lindsey’s Outfit Details:

Megan’s Outfit Details:

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