10-Minute Dumbbell Arms and Shoulder Exercise

2025-01-24

Eight of the greatest dumbbell arm workouts can help you develop powerful shoulders, biceps, and triceps. In just ten minutes, the rep-drop style of this upper body workout will exhaust your arms.Eight of my favorite arm and shoulder workouts will help you burn up your upper body in only ten minutes.

Because we're included some entertaining exercise modifications that lengthen the duration under strain on the shoulder, bicep, and tricep muscles, this upper body dumbbell workout works.

The smaller muscle groups in the arms will be exhausted after 10 minutes of this arm workout, which is essential for the development of new muscle.

Arms and Shoulders Workout

This upper body strength training involves lifting big weights. Make the most of your two repetitions of each dumbbell arm workout. One of my favorite arm exercises to incorporate into a run is this one. Or, if you're pressed for time, a quick and efficient 10-minute upper body workout for ladies. One or two times a week, try including this arm and shoulder exercise into your training regimen.

Workout Equipment:

Dumbbell Set, Medium-to-Heavy.5–20 pounds is what I advise, depending on your level of fitness. In this training video, I'm utilizing 12 to 15 pounds.

Guided Workout Instructions:

Watch the guided Shoulder, Bicep, and Tricep Workout on YouTube, provided by Lindsey Bomgren, a qualified personal trainer.

Your Arm Workout Looks Like This:

Eight dumbbell arm exercises that target the shoulders, biceps, and triceps
Format for Rep Drop: 10 repetitions of each arm exercise in the first set, followed by 8
repetitions for the second set of each exercise.
Do each of the eight exercises twice.

How To Do A Single Arm Overhead Press Hold And Single Arm Curl And Press ?

Holding a dumbbell at your sides with the palms facing inside, stand with your feet slightly wider than shoulder-width apart and your knees bent.
Keep your bicep close to your right ear and extend your right arm above, locking out the elbow.
Perform a hammer curl to apply an overhead press to the left arm while holding the right arm aloft. With the palm facing in, curl the dumbbell to shoulder height and then push above.
Controllably return the dumbbell in the left hand to its initial position.

How To Do A Dumbbell Push Press ?

Hold one dumbbell at shoulder height in each hand while standing with your feet shoulder-width apart and your knees slightly bent. holding each other with the palms facing in (neutral grip).
Drop into a two-inch dip, or a shallow squat. After that, push the dumbbells straight overhead while applying pressure to your heels. Imagine locking out the dumbbells with your arms straight overhead and poking your head through them.
Repeat after lowering the dumbbells to the initial shoulder-level position.

How To Do Tricep Kickbacks ?

Begin with your knees slightly bent and your feet hip-distance apart. With your hands facing in, hold one dumbbell at your sides.
Lock your arms at a 90-degree angle, roll your shoulders back and down, and bend forward at the hips (bent over posture). Weights close to the hips, elbows bent 90 degrees, and upper arms aligned with the rib cage.
Kick the weight beyond your hips while extending your right arm extended behind you to do a tricep kickback.
Return the dumbbell to the beginning position gradually and with control.
To do two tricep kickbacks on the right arm, repeat. Next, give your left arm two tricep kickbacks.

How To Do A Hammer Curl And Alternating Press Out ?

Hold one dumbbell at your sides in each hand while standing with your feet shoulder-width apart and your knees bent. The hammer curl grip is held with the palms pointing inward.
Raise the dumbbells halfway up so that each elbow is bent 90 degrees.
Feel your shoulder and core contract as you push the dumbbell in your right hand forward a few inches while maintaining the 90-degree bend in each arm.
Lower both dumbbells back to your thighs while carefully bringing the first one back towards your body.
Do it again, striking out the dumbbell with your left hand after curing it halfway through.