30-Minute Arm Workout with Weights

How To Do A Push Up And Single Arm Row And Push Up And Side Plank Rotation

1. Start in a high plank position, straight line through your torso. Place your right hand on a dumbbell, left hand on the mat.
2. Lower your chest towards the mat to perform a push up; elbows fall back towards your hips.
3. Push back up into a high plank position, then perform a back row on your right arm. Pull your right elbow up to meet your rib cage. Squeeze shoulder blade to lift the dumbbell off the mat. Hips stay square to the mat in high plank.
4. With control, lower the dumbbell back to the mat and perform another push up.
5. Then brace your core and perform a side plank rotation by opening your right hip as you pull your right hand and the dumbbell overhead. Pause briefly as you hold the dumbbell overhead in a side plank. Your body should look like a sideways “T”.

Modification: Option to drop to your knees, performing the push up and row from your knees, keeping your left knee on the mat as you open into a modified side plank. You can also take this exercise to an incline by placing your hands on a chair or bench. Option to perform this entire exercise without a dumbbell.

How To Do A Narrow Chest Press And Chest Fly

1. Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand, arms extended directly above your shoulders, palms facing in towards each other. Press your feet firmly into the floor.
2. Activate your core by pressing your low back into the ground.
3. Inhale as you perform a narrow chest press by lowering both dumbbells in a straight line from your shoulders, stopping when your elbows reach 90 degrees at your sides. Then exhale as you push the dumbbells overhead. Straighten your arms overhead.
4. Inhale as you perform a chest fly. Slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended.
5. Exhale as you pull the dumbbells back to starting position. Keep your chest puffed out and your elbows slightly bent.

How To Do Bicep Curls

1. Start with feet hip-width distance apart, core engaged, holding a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
2. Keeping your elbows locked by your sides, brace your core and squeeze your bicep muscle to curl the weights up to shoulder height as you exhale.
3. With control, slowly lower the dumbbells down to your sides.

Modification: Perform alternating curls, curling one dumbbell or one arm at a time.

How To Do A Dumbbell Back Fly And Back Row

1. Stand with your feet slightly wider than shoulder-width distance apart, knees slightly bent. Hinge forward at the hips until your body forms a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
2. Grip a set of dumbbells, palms facing in towards each other.
3. Perform a back fly by opening your arms, raising the dumbbells until they come in line with your shoulders as you squeeze shoulder blades together.
4. Control the dumbbells back down. Return to the starting position, trying not to let the dumbbells touch at the bottom.
5. Then, perform a back row. Pull the weights back towards your hips as you squeeze your shoulder blades together; elbows meet rib cage.
6. Control the dumbbells back down to the starting position.

Modification: Perform an alternating back fly and back row, flying or rowing one dumbbell or one arm at a time. Option to place the non-working hand on a chair or incline bench to support your low back.

How To Do A Narrow Overhead Press (Close Grip Overhead Press)

1. Start standing with feet shoulder-width distance apart, slight bend in your knees.
2. Hold a dumbbell in each hand, elbows pointing straight ahead, in line with your shoulders. Palms are parallel and facing in towards each other (neutral grip or close grip).
3. Press the dumbbells straight overhead. Straighten your arms, locking out the elbows with biceps by the ears.
4. With control, lower the dumbbells back to shoulder height. Avoid using your legs to “push” the dumbbells overhead.

Modification: Perform alternating presses, pressing one dumbbell or one arm at a time. Option to perform from a seated position on a chair or bench.

How To Do A Dumbbell Push Press And Overhead Tricep Extension

1. Stand with feet shoulder-width distance apart, slight bend in your knees. Hold the dumbbells at shoulder height, elbows pointing straight ahead and palms facing in towards each other (neutral grip).
2. Drop into a shallow squat; about a 2-inch dip. Then press through your heels, and push the dumbbells overhead until arms are fully extended, biceps by ears. This is a push press.
3. Lower the dumbbells down to the starting position at shoulder-level and repeat, performing three push press reps.
4. Then, perform three overhead tricep extensions. Hold one dumbbell or two dumbbells straight overhead and activate your core by squeezing your glutes and abs to protect your lower back.
5. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbells, show the dumbbells’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

Modification: Perform the push press and overhead tricep extensions with one dumbbell held horizontally.

How To Do A Dumbbell Man Maker

1. Start in a high plank position, each hand on one dumbbell, shoulders over wrists.
2. Alternate rowing each dumbbell up towards your hips.
3. Then jump or step into a low squat position. Holding your low squat, curl the dumbbells up to your shoulders.
4. Then stand tall, pressing through your heels, to stand and push the dumbbells overhead. That is one rep. Return to the starting position and repeat.

Modification: Perform this exercise without the dumbbells. Option to take this exercise to an incline by placing your hands on a chair or bench. Or drop to your knees, performing the rows from your knees.

How To Do A Lying Dumbbell Pullover And Leg Raise

1. Start lying on your back with legs extended straight overhead. Hold one or two dumbbells in your hands, palms facing in, arms extended straight overhead.
2. With control, lower the dumbbell(s) overhead towards the ground, arms straight.
3. Then pull the dumbbells back overhead, engaging the lats (back muscles), to return back to the starting position.
4. Option to alternate lowering one or both legs towards the mat as you lower the dumbbells overhead. Then pull the legs back up to the starting position as you pull the dumbbell(s) overhead.

Modification: Omit the leg lower and leg raise and focus on the dumbbell pullover. Option to bend your knees at 90 degrees (the shorter the lever, the easier the exercise becomes).