August 15

30-Minute Arm Workout with Weights (Video)

By fitness

August 15, 2022

Build sturdy, toned arms with this 30-minute arm exercise with weights. An arm exercise at residence with dumbbells focusing on each higher physique muscle group — the shoulders, chest, again, biceps and triceps.

We have chest exercises, shoulder exercises and again exercises for girls.

But if you would like an EFFECTIVE higher physique exercise that hits EVERY arm muscle, I extremely advocate this 30-minute arm exercise with weights.

This residence arm exercise with dumbbells will take a look at your power and your cardio endurance.

You don’t want fancy gymnasium gear or workouts like dumbbell bench presses and chin-ups to construct sturdy arms — there are many higher physique exercises you are able to do at residence with only a set of dumbbells.

overhead tricep extension with dumbbells | arm workouts with weights

Arm Workout With Weights FAQs

What Are The Benefits Of Arm Workouts With Weights?

Lifting weights, or resistance coaching, includes working in opposition to a drive (weight of dumbbells) to construct muscle mass. Muscles are what give the look of sturdy, outlined, toned arms. So power coaching with weights offers you that toned look you’re striving for in your higher physique! Keep in thoughts that lifting weights will NOT make you cumbersome — solely stronger. If you need toned, outlined arms, you must elevate weights.

How Long Does It Take To Get Toned Arms With Weights?

Arm definition comes from constructing muscle and muscle constructing occurs with progressive overload or growing your weights. I recommend dedicating 1-2 days every week to power coaching your arms and higher physique to see outcomes.

How Often Should I Do This Dumbbell Arm Workout?

It all is dependent upon your present health routine and targets. Try including this arm exercise with weights to your exercise routine as soon as every week. An excellent rule of thumb is to offer your self 48 hours to get well between coaching muscle teams. That’s why I really like break up coaching – you'll be able to enhance weights and nonetheless permit for correct restoration time.

This is among the greatest dumbbell arm exercises for constructing higher physique muscle at residence.

Whether you’re searching for arm workouts with weights for newcomers otherwise you’re a seasoned athlete, this 30-minute arm exercise with weights is for all health ranges. You select the depth by the weights you choose.

The purpose is that the final 2-3 reps of every arm train needs to be a problem to finish.

Workout Equipment:

Medium-to-heavy pair of dumbbells. I like to recommend 8-20 lbs relying in your health stage.

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Workout Instructions:

Follow together with the guided 30-Minute Arm Workout with Dumbbells on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (2 higher physique power workouts and an influence or cardio train per circuit)
  • Repetition and Timed Intervals (carry out every power train for 10 reps and carry out 30 seconds of every cardio train)
  • Repeat Each Circuit x2 Sets

4 Arm-Toning Dumbbell Exercises At Home!

Workout Outline


  1. Push Up and Single Arm Row and Push Up and Side Plank Rotation
  2. Narrow Chest Press and Chest Fly
  3. 4 Mountain Climbers and Push Up


  1. Bicep Curls and Half Bicep Curls
  2. Back Fly and Back Fly and Dumbbell Back Row
  3. 1 Burpee and a pair of Bicep Curls


  1. Narrow Strict Overhead Press
  2. Lying Tricep Extensions and three Push Press and three Overhead Tricep Extensions
  3. Plank Army Crawl and a pair of  Plank Jacks


  1. Dumbbell Man Maker (Plank and Row and Squat and Curl and Overhead Press)
  2. Lying Dumbbell Pullover Leg Raise
  3. Sprinter Sit Up and Punch

8 Best Arm Exercises with Weights

Push Up And Single Arm Row And Push Up And Side Plank Rotation

Targets: Arms, chest, shoulders, triceps, again, core, abs and obliques.

push up and single arm row from a plank

How To Do A Push Up And Single Arm Row And Push Up And Side Plank Rotation

  1. Start in a excessive plank place, straight line by means of your torso. Place your proper hand on a dumbbell, left hand on the mat.
  2. Lower your chest in direction of the mat to carry out a push up; elbows fall again in direction of your hips.
  3. Push again up right into a excessive plank place, then carry out a again row in your proper arm. Pull your proper elbow as much as meet your rib cage. Squeeze shoulder blade to elevate the dumbbell off the mat. Hips keep sq. to the mat in excessive plank.
  4. With management, decrease the dumbbell again to the mat and carry out one other push up.
  5. Then brace your core and carry out a aspect plank rotation by opening your proper hip as you pull your proper hand and the dumbbell overhead. Pause briefly as you maintain the dumbbell overhead in a aspect plank. Your physique ought to seem like a sideways “T”.

Modification: Option to drop to your knees, performing the push up and row out of your knees, retaining your left knee on the mat as you open right into a modified aspect plank. You also can take this train to an incline by inserting your palms on a chair or bench. Option to carry out this complete train with no dumbbell.

Narrow Chest Press And Chest Fly

Targets: Chest, shoulders and triceps — your higher physique push muscle groups (with an additional emphasis positioned on the chest or pec muscle groups).

dumbbell narrow press and dumbbell chest fly | arm workout at home

How To Do A Narrow Chest Press And Chest Fly

  1. Lay flat in your again (on the bottom, on a bench, or on a stability ball) with one dumbbell in every hand, arms prolonged straight above your shoulders, palms going through in in direction of one another. Press your toes firmly into the ground.
  2. Activate your core by urgent your low again into the bottom.
  3. Inhale as you carry out a slim chest press by decreasing each dumbbells in a straight line out of your shoulders, stopping when your elbows attain 90 levels at your sides. Then exhale as you push the dumbbells overhead. Straighten your arms overhead.
  4. Inhale as you carry out a chest fly. Slowly open your arms, decreasing the dumbbells in a large arc till they attain shoulder stage (or the bottom). Your elbows ought to stay smooth and never over-extended.
  5. Exhale as you pull the dumbbells again to beginning place. Keep your chest puffed out and your elbows barely bent.

Bicep Curls

Targets: Upper arms in addition to the lengthy head and quick head of the bicep muscle groups.

bicep curls with dumbbells

How To Do Bicep Curls

  1. Start with toes hip-width distance aside, core engaged, holding a dumbbell in every hand at your sides, palms going through outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, brace your core and squeeze your bicep muscle to twist the weights as much as shoulder top as you exhale.
  3. With management, slowly decrease the dumbbells right down to your sides.

Modification: Perform alternating curls, curling one dumbbell or one arm at a time.

Dumbbell Back Fly And Back Row

Targets: Upper and mid-back muscle groups — latissimus dorsi (center again), rhomboids (higher again between shoulder blades), trapezius (neck, shoulders, and higher again muscle groups).

dumbbell back fly and back row exercise

How To Do A Dumbbell Back Fly And Back Row

  1. Stand together with your toes barely wider than shoulder-width distance aside, knees barely bent. Hinge ahead on the hips till your physique varieties a straight line, neck consistent with your backbone, flat again, and stomach button pulled again in direction of your backbone.
  2. Grip a set of dumbbells, palms going through in in direction of one another.
  3. Perform a again fly by opening your arms, elevating the dumbbells till they arrive consistent with your shoulders as you squeeze shoulder blades collectively.
  4. Control the dumbbells again down. Return to the beginning place, attempting to not let the dumbbells contact on the backside.
  5. Then, carry out a again row. Pull the weights again in direction of your hips as you squeeze your shoulder blades collectively; elbows meet rib cage.
  6. Control the dumbbells again right down to the beginning place.

Modification: Perform an alternating again fly and again row, flying or rowing one dumbbell or one arm at a time. Option to put the non-working hand on a chair or incline bench to help your low again.

Narrow Overhead Press

Targets: Arms, shoulders, chest and triceps (higher physique push muscle groups).

narrow overhead press with dumbbells

How To Do A Narrow Overhead Press (Close Grip Overhead Press)

  1. Start standing with toes shoulder-width distance aside, slight bend in your knees.
  2. Hold a dumbbell in every hand, elbows pointing straight forward, consistent with your shoulders. Palms are parallel and going through in in direction of one another (impartial grip or shut grip).
  3. Press the dumbbells straight overhead. Straighten your arms, locking out the elbows with biceps by the ears.
  4. With management, decrease the dumbbells again to shoulder top. Avoid utilizing your legs to “push” the dumbbells overhead.

Modification: Perform alternating presses, urgent one dumbbell or one arm at a time. Option to carry out from a seated place on a chair or bench.

Push Press And Overhead Tricep Extensions

Targets: Shoulder, triceps, rear delts, higher again muscle groups and core (with some help from the decrease physique on the push press).

push press and overhead triceps

How To Do A Dumbbell Push Press And Overhead Tricep Extension

  1. Stand with toes shoulder-width distance aside, slight bend in your knees. Hold the dumbbells at shoulder top, elbows pointing straight forward and palms going through in in direction of one another (impartial grip).
  2. Drop right into a shallow squat; a few 2-inch dip. Then press by means of your heels, and push the dumbbells overhead till arms are absolutely prolonged, biceps by ears. This is a push press.
  3. Lower the dumbbells right down to the beginning place at shoulder-level and repeat, performing three push press reps.
  4. Then, carry out three overhead tricep extensions. Hold one dumbbell or two dumbbells straight overhead and activate your core by squeezing your glutes and abs to guard your decrease again.
  5. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbells, show the dumbbells’ if you happen to have been watching your self in a mirror. Keep your elbows near your ears all through the whole motion (don’t let your elbows flare out as you fatigue).

Modification: Perform the push press and overhead tricep extensions with one dumbbell held horizontally.

Dumbbell Man Maker (Plank And Row, Squat And Curl, Overhead Shoulder Press)

Targets: Every muscle in your physique, with an emphasis on the arms and abs, shoulders, again and biceps.

dumbbell man maker exercise

How To Do A Dumbbell Man Maker

  1. Start in a excessive plank place, every hand on one dumbbell, shoulders over wrists.
  2. Alternate rowing every dumbbell up in direction of your hips.
  3. Then soar or step right into a low squat place. Holding your low squat, curl the dumbbells as much as your shoulders.
  4. Then stand tall, urgent by means of your heels, to face and push the dumbbells overhead. That is one rep. Return to the beginning place and repeat.

Modification: Perform this train with out the dumbbells. Option to take this train to an incline by inserting your palms on a chair or bench. Or drop to your knees, performing the rows out of your knees.

Lying Dumbbell Pullover

Targets: The lats (latissimus dorsi) and pecs (pectoralis main and pectoralis minor). Also participating the core and decrease abs for stability.

The dumbbell pullover is a good train to eliminate again fats underneath your bra.

overhead lateral pull

How To Do A Lying Dumbbell Pullover And Leg Raise

  1. Start mendacity in your again with legs prolonged straight overhead. Hold one or two dumbbells in your palms, palms going through in, arms prolonged straight overhead.
  2. With management, decrease the dumbbell(s) overhead in direction of the bottom, arms straight.
  3. Then pull the dumbbells again overhead, participating the lats (again muscle groups), to return again to the beginning place.
  4. Option to alternate decreasing one or each legs in direction of the mat as you decrease the dumbbells overhead. Then pull the legs again as much as the beginning place as you pull the dumbbell(s) overhead.

Modification: Omit the leg decrease and leg elevate and deal with the dumbbell pullover. Option to bend your knees at 90 levels (the shorter the lever, the simpler the train turns into).

Pin this 30-Minute Arm Workout At Home With Dumbbells

30-Minute Arm Workout At Home With Dumbbells

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