5

DUMBBELL EXERCISES

ARM WORKOUT

What Makes Your Arms Strong?

Strong, defined arms are built through a combination of isolation exercises and compound arm exercises.

How Often Should I Train Arms?

Beginners should train arms 1-2 times a week. A well-rounded workout plan will also include lower body and full body workouts.

Try the workout 👉

1

BACK FLY

Targets: The posterior deltoids, and major upper back muscles including the rhomboids and trapezius.

2

UPRIGHT ROW

Targets: Upper arms, shoulders and upper back.

3

BICEP CURL

Targets: Biceps brachii (the front of your arms). This move hits both heads of the biceps muscle.

4

CHEST FLY

Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.

5

SKULL CRUSHER

Targets: All three heads of the tricep muscle (the back of the arms).

Screenshot Workout

1. Back Fly 2. Upright Row 3. Bicep Curl 4. Chest Fly 5. Skull Crusher DO IT: Perform each exercise 30 seconds work, 15 seconds rest.

Try all dumbbell arm exercises in this FULL workout!

Need an upper body stretch routine after that arm day? Tap below!