Time pressed on? This 10-minute dumbbell arm exercise is here to provide best results in the least of time! Ideal for hectic days, this short exercise works your biceps, triceps, and shoulders to tone, balance, upper body.
1. Curls for Biceps
Basic and powerful, bicep curls are a classic for a reason. With your palms facing ahead, stand holding dumbbells in each hand.
Curl the weights towards your shoulders, biceps squeezed, then gradually down. In 45 seconds, do as many repetitions as you can then take a 15-second break.
2. Press Your Shoulders
Quick rounds of shoulder presses will help those shoulders blaze! Starting with the dumbbells at shoulder height, press them up overhead until your arms are totally stretched.
Lower back down and go again. Try 45 seconds of pushes followed by a 15-second break.
3. Kickback for Triceps
Include kickbacks in your programme for a rapid tricep burn. With a dumbbell in each hand, bend forward with elbows bent, then extend your arms back until they are totally straight.
Squeeze your triceps at top then lower back down. Work for another forty-five seconds then take fifteen-second breaks.
4. Curls with a hammer
One wonderful option to give your arms thickness is hammer curls. At your sides, palms facing in, hold the dumbbells. Keeping your elbows tucked, curl the weights. Finish forty-five seconds, rest for fifteen, then go to the last move!
5. Lateral Raises
Finish strong aiming for your shoulders with lateral lifts. Then descend back down after raising the dumbbells out to the sides until they are shoulder-height. Though it’s difficult, try for 45 seconds of work.
