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Build Lean Muscle With This 20-Minute, 5-Move Dumbbell Arm Workout
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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.
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