Build Lean Muscle With This 20-Minute, 5-Move Dumbbell Arm Workout
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, this workout will help build muscle in your upper body, and increasing muscle mass will help you burn fat. 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.
- 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.
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