10-Minute Dumbbell Arms (Shoulders, Biceps and Triceps Strength Workout)

Hi, I'm Lindsey Baumgren. I'm nourished with love. And this is your quick and effective shoulder by tri workout. It's all about the arms, and it's just quick and effective. All you need are some dumbbells. You have eight exercises hitting the shoulders, biceps, and triceps. You're going to do them two times through. The first set is 10 reps per move. The second set is 8 reps per move. So you get to drop the reps. Something to look forward to. There's no warmup. We'll link one below here. Go ahead. Do some mobility. Make sure you're nice and warm. I personally love adding this onto a run. So I get my run in and then I get a quick little arm pump in. So here we go. We're gonna knock it out. I'm gonna start heavy with my 15s. Let's see if I can stick with them. Your first move, soft bend in the knees. I'm gonna push that right arm overhead. Left arm is gonna go hammer curl press for 10 reps. You ready? Because you're on in three. Two. Let's go. Let's go. Curl press. That's one. You got 10 of them. Okay, come on. Right here. Two. You're adding that shoulder stability, keeping that one arm overhead. If you don't love that and you're like, that doesn't feel good for me. You can go ahead and front rack it here or. Or just keep your opposing arm right here at your side. You get to decide what works best for you. You're halfway. Let's go. Come on. You have five. Let's go. Let's go. Four. Finish it. We're switching sides. That's your second move. You got three. Two more. Two more. Hammer curl, press. You're going to give me one more. Yes, you can. And then you're going to hold that arm up and switch it out right here. 10. Come on. 10 per arm. Yes, you can. Crank it out. Get it done. Shoulder stability. Holding one arm overhead. Hello, Core engage. Hammer curl press right there. Nice work. Yes, you can. It's only 10 reps per side. You got this. You are so awesome. Right here. Give me four more. Let's go. Four. You're going to go right into push press. Two inch dip drive. Three. Come on, two more. Two more. Two. Let's go. One more. Finish it. Push. They're coming down. Shake it out, shake it out. You got 10. Push, press, front rack those weights. Two inch dip drive. It's quick. Let's go. Come on. Quick and dirty. Ten, nine. You got it. Eight. Seven. Let's go. Six. Five, four. Come on. Three, two and one. Nice work. Spicy. Yes. Okay, you are going to hinge over. We're going into a double arm tricep kickback. We're going to hit the triceps. Now we hit the shoulders, the biceps. Shoulders down and back. Right here. Two kicks per arm. So two on the right, two on the left. Let's go. Two kicks per arm. Big extend, tiny bend in three, two. Let's go. Two kicks here. That. That's one rep. Okay, nice. Two kicks on the other side. That's two reps. Nice right there. Three reps. So you're really getting 10 reps per arm, but you're only going five per side. Come on. Yes. Let's go. Let's go. That's halfway. That puts us halfway. Come on, kick it. Two tricep kicks. Big extend, tiny bend. Weight right to the hip. No swinging. Control it out. Control it in. Control it out. Draw it in. One more each way. Last time on this side. Last time on this side. Nice work. Set those weights down. Quick. Shake, shake. Those forearms are going to start to feel nice and fiery. All right, you guys. One and a half bicep curl. Isolate the biceps. Shoulders go down and back. Right. Here I go. All the way up, halfway down. Up and down. That's one rep. Ready? Here we go. All the way up, halfway down, top and down. That's one. Up, half top. That's two. Really going to get into those biceps. Palms are facing out. Nice supine grip. Soft bend in those knees. Core stays tight. Right here. Constant. Increasing that time under tension by adding that little extra half curl. Yes. It's all the way up, halfway down, all the way up, all the way down, all the way up, halfway down, all the way up. Nice. Come on, stick with it. Yes, you can. You got two more. Come on. Up, half up and down. One more. Up, half up and down. You're gonna flip those palms in. You're gonna give me a hammer curl with an alternating shoulder press out. So it looks like this. Hammer curl, push right. Hammer curl, press left. We'll start with a right press out. You got 10 reps. Ready? Three. Two. Let's go. Give me the hammer curl, push, right. That's one. It's a tiny little push away from your body. 2. Come on. Engaging the biceps and the shoulders. 3. Ah, there it is. Let's go. Right here. 4. Nice work. Nice work. Come on. Bye. Let's go. 6. Knock it out. Come on. 7. Gonna hold those press ups. I gotta drop down to my 12. Those shoulders, they're on fire. Two more right here. Push it. Last one, last one. Push it. I'm gonna grab my 12s quick. Real quick. Hold them up. Right at shoulder height. Punch it out for 10. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Whoo. Holy banana boats. Holy bananas. Arms are on fire. You ready? Triceps. Triceps. We hit the shoulders, the biceps. One more time on the triceps. That same one and a half is going to apply to the triceps. I'm going to show you 45 degree angle here. All the way down, halfway up, down to the top. That's one. Ready? Here we go. Down half, down top. That's one. Down half, down top. That's two. Down half. Three. Come on, you got 10 of them. Yes. You can say it. Stay in it. Right here. Come on. You're halfway. Come on. Come on, let's go. Four more. Four more. Right here. Finish it. Four. Yes. Three. Think. Hide it. Show it, hide it. Show it. One more. Hide it. Show it, hide it, show it. Nice work, you guys. All right, made it through round one. Grab a quick sip and we're moving on. Round two, you only got to do eight reps per move. That's good news for everybody. Yes. All right, let's knock it out. I said this was quick and effective. My ego wants to go for the 15s. I'm going to go for the 12s, so I can keep showing you good form. Here we go. Right arm up, left arm, hammer, Curl, press in 3, 2. Let's go. Curl, push. That's one. You only got to do 8. 2. So if I was at home, I maybe hit pause, take a longer break, and then try and go heavy again. But we're going to crank it out right here. Come on, let's go. Halfway. Four. Nice work. We're going to switch it out right away. 3. Yes, you can. 2. You're going to give me one more and switch it out. Hold it high. Nice. It stays high. We stay. Switch it out. Let's go. 8. On the other arm. Come on, right here. 7. You got this. Yes, you can. 6. Stay with me. 5. Those shoulders, they're spicy. Come on, come on. Three more, let's go. 3. Oh, that other arm. Overhead is burning. 2. Finish it. Nice work. Glad I grabbed those 12. That could have been brutal. Let's go. 8. Push, press, dip, drive. 8. 7. Let's go. 6. Finish it. 5. 4. 3. 2. 1. Nice work. All right, you guys. Double arm tricep, kickback. Bend it over. Two per side. Shoulders down and back. Only got to do eight of them. You're going to do eight per side because you're doubling up. Here we go. Kick back. One, two. That's one rep. Switch it out. One, two. That's two. Kick, kick. That's three. Kick, kick. You're halfway. Come on. Big extend, tiny bend. Double it up, double it up. Stop bending those knees. Core is tight. Last one here. Finish it. Nice. One and a half curls. I'm going to try and go back up. Use my 15s. Here we go. Palms face you. All the way up, halfway down. Here we go. Three, two. Let's do it. All the way up, halfway down. Up and down. That's one. You got to do eight. Yes, you can. Right here. Let's go. Up, half up. Nice work, nice work. Yes. Right here. That puts us halfway. Come on. Got four. Yes. Finish it. Three more. Up, half up half. Two more. Two more. Up, half up. Last one, last one. Up, half up and down. Nice work. We go. Hammer curl. Alternating punch out. Back to my 12s I go. Here we go. Shoulders down and back. Three, two. Here we go. Here we go. Hammer curl. Punch right. Nice. Hammer curl. Punch left. That's two. This is so quick and effective, you guys. Oh, those arms. They are feeling this. Back to back exercises. Minimal rest and recovery. Oh, my goodness. Come on. Right here. Finish it. Two more. One more each way. Push it. Last one, last one. Push it. I'm gonna give you a quick set down shakeout. You're going for it. Punch it out. You're just gonna push them out, okay? The farther you push out, the harder it is. You choose your level. You only got to do eight. That's four per side. Dang. My math is good today. And here we go. Come on, let's go. 1, 2, 3, 4, 5, 6, 7, 8. Those shoulders say thank you. We're done. Grab the dumbbell. Last move. One and a half for the triceps. I'll go back to that 45 degree angle. Eight of them. Here we go. I'm going one dumbbell overhead. All the way down, halfway up, down to the top. That's one. You only got to do eight. Let's go. Finish it right here, right here. Down half, down top. Talk about a quick and effective upper body. 10 minute. You can add this on to any workout. Burn out those arms, add it on to a run or make it a quick 10 minutes on its own. You guys. 10 minutes always better. Than no minutes. Let's go. Come on. Come on. You got one more in you. Down half. Down top. You are out of here. Set those dumbbells down. Shake out the arms. We're going to track on add on to this our upper body mobility so you can stretch it out. Okay. Make sure you stretch out that upper body. Way to knock it out. If you like quick and effective workouts like this mama does drop a subscribe on our channel. We'd love to see you back for more workouts which you can find@nourishmovelove.com have a great day.