5
5
ARM DAY
EXERCISES
WITH DUMBBELLS
Arm Workout
What Is The Best Arm
Day Workout?
The best arm workout
includes a combination
of compound upper body
exercises and arm
isolation exercises.
Arm Workout
What Are The Best
Arm Day Exercises?
✅ Push Exercises
(working the chest,
shoulders and triceps)
✅ Pull Exercises
(working the back
and biceps)
Arm Workout
1
BACK
ROW
Targets:
Latissimus
dorsi (or lats; the largest
back muscle known for its large, flat “V” shape).
2
FLIP GRIP
BICEP CURL
Targets:
The bicep
muscles, the brachialis
and brachioradialis.
3
TRICEP
KICKBACK
Targets:
All three heads
of the tricep muscle
(lateral head, medial
head, and long head).
4
LATERAL
RAISE
Targets:
The lateral
deltoid (also engages the anterior deltoids and
posterior deltoid).
5
ROTATIONAL
CHEST PRESS
Targets:
The chest
muscles and shoulders.
1. Back Row 2. Bicep Curl 3. Tricep Kickback 4. Lateral Raise 5. Chest Press
DO IT:
30 secs work, 15 secs rest.
SCREENSHOT WORKOUT
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FULL Workout
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Full Workout
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