January 22, 2019 4:12 am

Arms workout at home with dumbbells

4
15 min
1
15-20 x 2-3
15 sec
2
15-20 x 2-3
15 sec
3
Standing dumbbell jab
Arms Biceps
Arms Triceps
7-10 each hand
x 2-3
15 sec
4
15-20 x 2-3
15 sec

1. Start with your feet slightly wider than hip-width apart, knees bent. Bend forward at the hips to lower your chest towards the floor, letting the dumbbells hang in front of you. Keeping the core tight, raise the dumbbells until they’re in line with your shoulders and then bring them back slowly to start position. With each raise you really want to focus on bringing your shoulder blades together and keeping your core nice and tight.

2. Start with the weights in front of your thighs, palms facing out. Keep your elbows close to your body and your shoulders back and chest up. Curl the dumbbells up to your chest slowly and then extend them back down to the starting position. With each movement make sure, that the only thing moving are your forearms and that you’re extending your arms till they’re completely straight at the end of each rep.

3. Starting with your feet slightly wider than hip-width apart. Your knees slightly bent. Bring the dumbbells up to your chest, with your palms facing each other. Punch the left dumbbell across your body until it’s in front of your right shoulder and bring it back to the starting position. Then repeat with the right dumbbell. With each one make sure that you’re keeping it at shoulder level.

4. Holding the pair of dumbbells with your feet flat on the floor, lie back on an exercise bench and extend the weights up in front of you so that they’re in line with your head. Keeping your upper arms still, bend your elbows to lower the weights to either side of your head, then extend back to the starting position with each movement make sure that your forearms are the only thing moving and that you extend fully at the end of the set until your arms are completely straight.