Easy And Effective 5 or 15 Minute Dumbbell Arm Workout

Getting a good arm workout in doesn’t mean waiting for machines at the gym or until you get home from work. Arm workouts with dumbbells can be done any time of the day and because you don’t need a lot of space, you can do a dumbbell arm workout anywhere.

Not only will a dumbbell arm workout help you relieve some stress, but it will give you a break from the monotony of work, chores, and it can also be done while watching TV if you had to cut your normal routine short.  

Below you will find five dumbbell arm exercises. Do each one for 45 seconds with a 15 second break in between.  Then repeat two more times if you want a fifteen minute session, or repeat twice throughout the day when you need a break.  That’s the beauty of this dumbbell arm workout, you do it on your schedule and modify it to meet your needs.

 

Basic Biceps Curl and Overhead Press

This combo of two classic and very effective arm exercises works your shoulders, biceps, and core.

1. Hold a dumbbell in each of your hands in front of your body with your palms facing up.
2. Curl the dumbbells to your shoulders.
3. Rotate the weights so your palms are facing away.
4. Press the dumbbells straight up and overhead.
5. Slowly reverse the motion and go back to the starting position.

Bent-Over Triceps Kickbacks

 

This is a great isolation exercise for targeting your triceps.

1. Holding a dumbbell in each hand, bend forward from your hips.  Your arms should be at your sides.
2. Bend at the elbows until your forearms are parallel to the ground.
3. Straighten your arms behind you with your palms facing in.  Your arms should be parallel to the floor.
4. Return to the starting position.

Wrist Curls 

Wrist curls not only work your wrists, biceps, and shoulders, but they also improve your grip strength. 

1. Lift your arms up.  Your elbows should create a 90-degree angle.
2. With your palms up, lift and lower at your wrists.

Triceps Overhead Press

Overhead tricep presses focus on your triceps but also work your core, glutes, and lower back muscles.

1. Hold a dumbbell in each of your hands. 
2. Extend your arms overhead and bend at the elbows to lower the dumbbells behind your head.
3. Raise your arms back up, straightening them completely at the top.

Hammer Curl to Overhead Press to Triceps Extension

This multi-joint, upper-body exercise increases in your biceps, triceps, shoulders, and core.

1. Hold a dumbbell in each hand in front of your body with your palms facing each other.
2. Curl the dumbbells to your shoulders.
3. Press the dumbbells overhead.
4. With your arms over your head, bend at your elbows to lower the dumbbells behind your head.
5. Raise your arms back up, straightening them completely at the top.
6. Slowly reverse the motion and return to the starting position.

A few minutes a day and a little bit of space is all you need for the perfect arm workout with dumbbells. Subscribe to our blog or newsletter and get more workouts just like this one delivered to your inbox weekly.