5
5
UPPER BODY
EXERCISES
QUICK ARM WORKOUT
Arm Workout
Dumbbell exercises are
effective at building
strength in the upper
body.
Can You Build Arms
With Just Dumbbells?
Arm Workout
Target every muscle
group in the upper body
with these dumbbell arm exercises at home.
Try 5 exercises 👉
Arm Workout
1
BICEP
CURLS
Targets
: The bicep muscles (upper arms), brachialis
(mid-arm) and brachioradialis (forearm).
2
NEUTRAL
SHOULDER
PRESS
Targets:
The shoulders,
triceps, rear delts and upper
back muscles.
3
BACK
ROW
Targets
: Latissimus dorsi
(or lats; the largest back
muscle known for its large,
flat “V” shape).
4
OVERHEAD
TRICEPS
Targets
: the long head of
the triceps and all the
stabilizing muscles in the shoulders, core, glutes and
lower back muscles.
5
CHEST
FLY
Targets
: The chest muscles; specifically, the larger
pectoralis major and the
smaller pectoralis minor.
Screenshot
Workout
1. Bicep Curl
2. Shoulder Press
3. Back Row
4. Overhead Triceps
5. Chest Fly
DO IT:
40 seconds work, 20 seconds rest.
FULL Workout
Try the FULL
5-Minute
Arm Workout!
FULL Workout
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