10-Minute Dumbbell Arms (Shoulders, Biceps and Triceps Strength Workout)

Опубликовано: 15 Январь 2025
на канале: nourishmovelove

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Eight dumbbell arm exercises designed to build STRONG shoulders, biceps and triceps in 10 minutes💪

This is one of my favorite arm workouts to add onto a run. Or a quick and effective, 10-minute upper body workout when you're short on time.

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✨THE WORKOUT: 10-Minute Shoulder, Bicep and Tricep Workout ✨

► EQUIPMENT: Medium Dumbbells. I'm using 12s and 15s here.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTQ5
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️ 8 Dumbbell Arm Exercises (hitting each muscle group - shoulders, biceps and triceps)
✔️ Rep Drop Format (10 reps of each arm exercise for the first set, then 8 reps of each exercise for the second set)
✔️ Repeat All 8 Exercises x2 Sets

►Workout Outline:
1️⃣ Single Arm Overhead Press Hold + 10 Single Arm Bicep Curl + Press (Right)
2️⃣ Single Arm Overhead Press Hold + 10 Single Arm Bicep Curl + Press (Left)
3️⃣ Push Press
4️⃣ Double Arm Tricep Kickbacks
5️⃣ 1.5 Bicep Curls
6️⃣ Hammer Curl + Alternating Press Out
7️⃣ Alternating Press Out (Dumbbell Punches)
8️⃣ 1.5 Overhead Tricep Extensions

*Note: This arm workout doesn't include a warm-up or cool down! If this is your first movement of the day, start with this guided 5-minute warm-up!    • 5-Minute Warm Up for At Home Workouts
And cool down with this upper body stretch routine:    • 10-Minute UPPER BODY Stretch | Releas...

►TIME STAMPS:
00:00 Workout Introduction
00:38 Set One
06:10 Set Two
10:10 Cool Down + Stretch

❤️ Find this workout on the blog: https://www.nourishmovelove.com/shoul...

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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⭐TRY MORE of My MOST POPULAR Arm Workouts on YouTube:
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► 20-Minute Upper Body Dumbbell Workout (All Standing, No Repeats) --    • 20-Minute Upper Body Dumbbell Workout...
► 25-Minute Toned Arms Workout --    • 25-Minute Toned Arms Workout (No Push...
► 30-Minute Dumbbell Arm Workout (Strength, Power + Isometrics) --    • 30-Minute Dumbbell Arm Workout (Stren...
►35-Minute Upper Body HIIT Workout --    • 35-Minute Upper Body HIIT Workout
► 35-Minute PUSH DAY (Chest, Shoulders, Triceps) --    • 35-Minute PUSH DAY WORKOUT: Chest, Sh...
► 35-Minute PULL DAY (Back and Biceps) --    • 35-Minute Upper Body PULL WORKOUT At ...
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#upperbodyworkout #bicepsworkout #tricepsworkout