All You Need Is 4 Minutes and 2 Dumbbells to Completely Tone Your Arms
Bodyweight exercises are great, but if you really want to build muscle, using weights will give you that edge up — and you don't have to spend hours in the gym lifting heavy barbells. This four-minute workout uses dumbbell exercises only, and we promise, your arms will be burning by the end!
Directions: You'll need a light pair of dumbbells for this workout, so choose a weight depending on your strength, between three and 15 pounds. Perform each move below for 30 seconds, without rest. For even more of an arm burn, repeat this workout a total of three times.
If you have shoulder issues or tightness, it's always a good idea to warm up your upper body before going into a workout. Do some arm circles, a few Down Dog to Tuck-Toe Up Dogs, and some band pull aparts.
Wide Bicep Curl
Overhead Shoulder Press
Bent-Over Reverse Fly
Overhead Triceps Extensions
Details of how to do each move are below.