25-Minute Beginner Arm Workout

How To Do A Single Arm Reverse Grip Row

1. Stand with your feet hip-width apart, knees slightly bent.
2. Grip one dumbbell in your right hand, palm facing out away from the body.
3. Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, and belly button and rib cage pulled in).
4. Pull the weight back towards your right hip (simultaneously pulling your right shoulder blade down).
5. Slowly lower the dumbbell back to the starting position with control.

Modification: brace your non-working arm on a bench or chair for additional core support.

How To Do A Bent Over Row and Bicep Curl

1. Stand with your feet shoulder-width apart, knees slightly bent. Grip one dumbbell in your right hand, palm facing in towards your opposite hand (hammer curl grip).
2. Hinge at the hips until your chest is parallel to the floor.
3. Pull the dumbbell back towards your hip, performing a bent over row. Feel your shoulder blades squeeze together. With control, slowly lower the dumbbell back to starting position.
4. Then, stand tall and squeeze your bicep muscle to curl the weights up to shoulder-height as you exhale, performing a hammer bicep curl.

Modification: place your non-working hand on a bench or chair for core support during the back row.

How To Do Flip Grip Bicep Curls

1. Start standing with feet hip-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
2. Keeping your elbows locked by your sides, squeeze your bicep muscle to curl the weights up to shoulder-height.
3. At the top of the movement, rotate your hands so palms face in towards each other (hammer curl). With control, slowly lower the dumbbells down to your sides.
4. At the bottom of your movement, flip your grip so palms face out again. Return to the starting position and repeat this movement.

How To Do A Kneeling Hammer Curl and Overhead Press

1. Start in a kneeling position, both knees on the mat with legs bent at 90 degrees, toes tucked under and core engaged. Hold a dumbbell in each hand, palms facing in towards each other.
2. Squeeze the front of your arm to curl the dumbbells up to shoulder height, palms facing in. Avoid swinging the weights.
3. Then, press the dumbbells straight overhead, locking out the elbows, performing an overhead press.
4. With control, lower the dumbbells to your shoulders. Then, reverse your curl, bringing your dumbbells back to starting position at your hips.

Modification: Perform this exercise from a standing position instead of kneeling.

How To Do A Dumbbell Chest Press

1. Lay flat on your back with legs bent at 90 degrees, feet flat on the mat. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90 degree angle.
2. Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press, arms straight. Make sure your wrists are strong and in line with your shoulders.
3. Lower the dumbbells back towards your chest with control.

How To Do A Single Arm Tricep Kickback

1. Start with feet hip-distance apart, slight bend in the knees and hinge forward. Option to stagger the feet to support the lower back.
2. Hold one dumbbell in your left hand at your side (palm facing your body) with your left arm bent at a 90-degree angle. Think shoulders down and back away from your ears.
3. ‘Kickback,’ extending the left elbow so your left arm forms a straight line as you push the dumbbell back past your hips. At the top of the movement, elbow is fully extended.
4. With control, slowly return the dumbbell to the starting position.

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