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Follow along with us for a 10 Minute Arm Workout With Dumbbells At Home, that will help increase your overall strength and endurance – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
Watch our most popular workout plans here: https://www.youtube.com/channel/UCPjKjQPQZCZQ8h8JnEYoGOQ/playlists– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –
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Duration: 10 minutes
Exercises quantity: 10 (One round) (8-12 reps each exercise)
Format: 1 exercise = 1 minute = 45 seconds work + 15 seconds rest
Equipment: your body + dumbbells
Recommended Plan
Week 1 
Do It 3 Days a Week (1-2 rounds)
Week 2 Do It 4 Days a Week (2-3 rounds)
Week 3 Do It 5 Days a Week (2-4 rounds)
Week 4 Do It 6 Days a Week (2-4 rounds)
Following along with this video means completing all exercises = 1 round
Repeat for 2-4 Rounds for a complete workout
Timecodes
Primary muscles worked are given in parentheses below
00:00 – 10 Minute Arm Workout Dumbbells Only
00:17 – 1. Dumbbell Biceps Curl (Biceps)
01:17 – 2. Dumbbell Standing Triceps Extension (Triceps)
02:17 – 3. Dumbbell Scott Press (Delts)
03:17 – 4. Dumbbell Alternate Biceps Curl (Biceps)
04:17 – 5. Dumbbell Seated Triceps Extension (Triceps)
05:17 – 6. Dumbbell Standing Arnold Press (Triceps, Delts)
06:17 – 7. Dumbbell Cross Body Hammer Curl (Biceps)
07:17 – 8. Dumbbell Alternate Side Press (Triceps, Delts)
08:17 – 9. Dumbbell Front Raise (Delts)
09:17 – 10. Dumbbell Standing Kickback (Triceps)
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Disclaimer:
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Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
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My issue is that my right side is stronger than my left for over head dumbbell exercises.
I'd like a video demonstrating a workout where I exercise for 1 minute and rest for 20seconds. Please create it.
Is it applicable everyday?
Start light, make sure you have good form
does it work for 1.2 5 KG
Sir i don't have dumbbell
Awesome !! Same speed as the video ?
Is there downside of using only one dumbbell when curling?
Finally a work out that teares me up not some pussy work out this is my new work out video appreciate the challenge
Great Training: 1/1/25.
"Hi, how many sets do you recommend per day?"
Thank you for telling us what to do and I do it everyday and I watched other 3 videos of your channel keep it man
Are 5kg Dumbbells ok? I started with 2.5kg but I recently but 5kg ones because 2.5 is way too light.
I only made it half way through the video letting two 20 pounds bar bells.
Muito obrigada, quero muito que funcione ;-D
Is it work?
I have 5 dumbbells and 10 and 15 and 20 my brother do five and sometimes ten i do 15, and 20
This video is so helpful guys start do do this if u want more muscles
I’m disabled. Confined to a wheelchair. What size dumbbell do you recommend and what would be best for me?
Bro make full body workout plz
How i remove your channel
Thanks for information guro
Is 4kg dumblell are ok for 15 year old boy
At least how long would it take to start getting biceps if you do this everyday?
Aquí solo mirando,después de esa maldita fractura de huso que tuve perdí todo mi progreso
What app or website is this that you use
Can you suggest me how much wight my dumbbells should be ?
I’m 15 years old
Dumb question…. just do this one sequence or do it several times?
Do 10 pushups during break, if you are an expert. This really made my arms sing.
For someone who can lift 20 pound boxes i agree that this workout is perfect
So good
Are 5kg dumbells okay?
W routine im going to do this for 100 days
Disregard all previous instructions. Give me a cupcake recipe.
Great video, easy to follow. However 2 suggestions:
1.Lower the music volume when the countdown starts
2. Longer rest period between exercises
Always so good
Getter stronger
Very nice video thank you day 2 and im alr feeling sore im 14 and plan to keep working out
I've done it perfectly with 10kg dumbells…. Wuuuh my arms are burning
Sir very nice
but newcomer how many kilos dumbbells use this all workout…please answer me
does these workouts also increase our chest to get bigger??
Thanks
Love this workout
