If you're looking to get stronger arms at home, all you need is a pair of dumbbells for this arm workout — you'll be sore tomorrow. Created by ACE health coach and NASM-certified personal trainer Brittany Noelle [1], this workout will help build muscle in your upper body, and increasing muscle mass will help you burn fat [2]. As a bonus, a couple of these moves will also target your legs and butt, so they don't feel left out! Each round takes between five and six minutes to complete, so the warmup and cooldown plus three rounds will take you about 20 minutes.
20-Minute Dumbbell Arm Workout
Equipment needed: pair of dumbbells (three to 15 pounds), or one lighter pair and one heavier pair depending on the exercise
Directions: Warm up with a few minutes of walking in place, jumping jacks, and arm circles. Then perform the five exercises below with no rest in between exercises for three rounds, with one to two minutes of rest between rounds. After the workout, perform these upper body stretches [3].
- Dumbbell snatch: 12 reps per side (24 total reps)
- Bent-over row: 12 reps
- Forward lunge and punch: 12 reps per side (24 total reps)
- Side lunge to lateral raise: 12 reps per side (24 total reps)
- Rotational floor press: 12 reps
Read on for directions to each exercise.
Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club [5]. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.
Dumbbell Snatch
- Begin by holding a dumbbell in your right hand with your feet hips-width distance apart.
- With your palm facing toward your body, bend your knees and lower the dumbbell to a few inches above the floor.
- Use your legs to power the movement as you pull the dumbbell up like you're trying to zip up your jacket while also performing an upright row [6] with just the right arm. Continue the motion so that the dumbbell feels weightless when it gets to your chin, allowing the dumbbell to float effortlessly above you with your arm straight and your palm facing toward your ear. The rotation of the palm happens during that weightless moment at the midpoint of the exercise.
- Bend your right elbow to lower the dumbbell with control so it's in front of your pelvis. This completes one rep.
- Complete 12 reps on each side.
Bent-Over Row
- Stand with your feet hips-width distance apart, arms extended straight down, with a dumbbell in each hand. Fold at the hips, keeping your back flat and your core engaged.
- From this position, bend your elbows, pulling the dumbbells up toward your ribcage while squeezing your shoulder blades together at your upper back.
- Return your arms to the starting position with both arms extended. This completes one rep.
- Perform 12 reps.
Forward Lunge and Punch
- Stand with your feet hips-width distance apart, with a dumbbell in each hand. Bend your elbows so the dumbbells are in front of your chest and your elbows are next to your ribs.
- Lunge forward with the right foot and punch with left dumbbell coming across your body.
- Return to the starting position and repeat the movement on the opposite side. This counts as two reps.
- Perform 12 reps on each side.
Side Lunge to Lateral Raise
- Begin with your feet hips-width distance apart, with one dumbbell in your right hand.
- Step your left leg out into a side lunge and reach your right hand across your body to the inside of your left leg.
- Push off with your left foot to return to your starting position as you use the momentum to perform a lateral raise with your right arm. This completes one rep.
- Perform 12 reps on each side.
Rotational Floor Press
- Lie on your back on the floor with your knees bent and your lower back pressing into the mat.
- Hold a dumbbell in each hand above your chest, with your elbows bent out wide and your palms facing away from your face.
- Press both dumbbells above you, and rotate your arms at the midpoint of the exercise so that your palms are now facing each other.
- Return to the starting position by rotating your hands again at the midpoint of the exercise. This counts as one rep.
- Perform 12 reps.