10-Minute Toned Arms Workout (At Home, Dumbbells Only)

Hi, I'm Lindsey Baumgren of Nourish Move Love and these are the five best upper body exercises for women. Five of my favorite moves to strength. Train at the upper body and all you need is a set of dumbbells. I have some dumbbells here with me. You grab yours at home. You can always grab a couple if you want to try and go heavy right away. And drop down. This is done in a repetition drop format. So we have five upper body strength training exercises. Hitting the biceps, the shoulders, the triceps, the chest, chest and back. We are gonna hit it all. You're gonna start by doing 12 reps per move. Then you'll drop down to 10, to 8, to 6, to 4. I'll count the reps, do the work, guide you through it. Just follow along with me. Grab your dumbbells. There's no warmup. We're jumping right in. So you can always check out our five minute warmup for at home workouts. If this is your workout of the day, warm up and then come back and join us. Otherwise, I personally love pairing these exercises with like a cardio hit. Check out our 15 minute low impact or high impact hiit cardio workouts if you wanna make it a longer workout. But let's get started. I'm grabbing my dumbbells. Your first move is a good old bicep Curl. You have 12 reps and it starts now. So soft. Bend in the knees. Shoulders down and back. Palms face me. Elbows are off my body. 12 bicep curls. Here we go. Big exhale. That's one, two. So I'm pulling the dumbbells up towards my shoulders. Palms are facing out. I exhale on the way up. Inhale down. Inhale. It's slow and steady. You can always slow this down. Take it at your pace. These are rep based, okay? Grab those heavy dumbbells. Feel that burn. That is 10. You got two more. Let's go. One, two. You're out of bicep curls. We go on to shoulder press. It's an Arnold press. So palms are up, palms are facing in. And then you go up and out. That's one right here. Big exhale. Push overhead. Two. Nice work. Three Arnold press hits. All heads of the shoulder. Keep that core nice and tight. Squeeze your butt soft. Bend in those knees. Anytime you push overhead, you got to keep that core nice and tight because we have got to protect that low back. Come on. That's eight. Let's go. Nine. Stay with me. Ten. Two more. Two more. Yes. You got it. Up Last one, last one. Right here. Push it. We go down to the ground. Skull crushers lying on your back, legs are bent at 90 degrees. If you choose, you're dropping it straight down. Kick up skull crushers right here. Bend, extend. This is for the triceps, the back of the arm. We're going one move directly to the next move. Keeping constant tension on that upper body. You're going to get a 30 second break once you finish all five moves. This is move number three of five. Come on. Right here. That's eight. Let's go. Come on. Nine. Whoo. Stay with me. Ten. Two more, two more. Right here. Down, up. Last one, last one. Down, up, up and over. Two push ups. Yeah. Chest is going to be push ups. I'm doing it on my dumbbells. Feels better for my wrist, knees or toes. I'm taking it from my knees, but you can always do this from your toes. 12 push ups. Here we go. Lead with the chest. Down, up. That's one. Inhale. Down. Exhale. Top chest, shoulders. You're going to feel those triceps that you just worked. Who do you feel them? Core stays tight. Lead with the chest. All the way down. All, all the way up. Big exhale to push your body up to the top. Come on, let's go. Right here. That's eight. Come on. Nine. Stay with me. Ten. Come on. Two more, two more. Last one, last one. We saved the back. The biggest muscle group for last. Bent over row, hinge forward. Pull that belly nice and tight. Reverse grip. Palms face me. Here we go. Pull the elbows. Hide the sky. Back towards the hip. That's one to using your back, big back muscles. Pull those shoulder blades together. Keep that belly nice and tight. Right here. Pull it up. Elbows high, back towards the hips. I like to say. Like you're putting your leggings on for the day. Pull up those leggings. Hook. Here we go. Come on. That's 10. Two more. Two more. Up. Last one. Yes. Set the dumbbells down. Shake it out. Grab some water. Quick 30 second break here and then you're back on. 10 reps per move. This time drop it by two. Right. OK, now I got 10 pound dumbbells. If I was doing this at home without coaching you guys through and I was focused on just myself, I'd be reaching for those 12 pounds, maybe even 15 on some moves like the bicep curl. Okay, set it up. Bicep curls, 10 reps. Shoulders down and back. Here we go. 10 reps. Let's go. Right here. There you Go all the way up, all the way down. Trying to keep those elbows off the body. Working the bicep. Nice work. Soft bend in those knees. Tight core. Let's go. Stay with it. Halfway. That's six. Come on. Yes, you can. Seven. Stay with me. Eight. Two more, Two more. Nine and ten. We go up to that Arnold press. Hello, shoulders. One. This is the hardest one for me. Two. You got this. Three. Come on. Exhale. Push the weights up. Right there. Tight core. Squeeze your butt. People always say, like, you got a quarter between your butt cheeks. Yes. Turn it on. Fire the glutes. Come on. That's seven. Eight. Two more, two more. Feel those shoulders. Nine and ten. There it is. Skull crushers to the ground. Ten of them. Triceps, back of the arm. Here we go. Bend, extend. Here we go. One rep at a time. 10 reps. That rep drop format. This is a true way to burn out the upper body. You could always add this on to another upper body workout. If you really want to use this as a finisher, finish things off, you could add it to some core and cardio. Nice upper body burn. Let's go. Two more. Two more. Right here. Down, up. Last one, last one. Push ups. Up and over. On or off your dumbbells? You decide. On your knees or on your toes? 10. Push ups. Here we go. Down, up. Keep those elbows tight to the body. Back towards the hips. Let's go. Big exhale to push you up. Come on. You got it. Stay with it. Halfway, halfway. Let's go. Come on. Yes. Three more, three more. Three. I'm struggling. Two and one. Push ups. Whoo. Push ups and shoulders. That is where I struggle, you guys. All right, here we go. Hinge over. Pull that belly. Nice and tight. Reverse grip. Row. Palms, face me. Let's go. Hi to the sky. Back towards the hips. You got 10 of them. 10. Reverse grip rows right here. Whoo. Nice work. You got to keep working on those muscle groups that are challenging for you. Here's my legs. They are my strong point. My upper body, not so much. Got to work it. Come on. Two more, two more. Let's go. Nine. 10 dumbbells down. Shake it out. Awesome job. All right, three more rounds. We drop down. Eight reps per move. 30 second break. Grab some water. Eight reps per move. Starting to feel that fire in that upper body yet? I know I am. Eight reps. All right, ready? Here we go. Pick up those dumbbells. Five seconds. Five seconds. Roll those shoulders back. Bicep curls. Eight of them. Eight reps. Here we Go. You're on in three, two. Let's go. All the way up, all the way down. Like. Okay, the reps are dropping. It should get easier, right? But really it's getting harder because your arms should be fatiguing. Stay with those heavy dumbbells. The goal is to try and not drop them if you can. Come on. That's six. Two more. Two more. Seven. Yes. Eight onto shoulders. Arnold pressed. Here we go. Let's go. Right into it. That's one. Come on. Two. Eight of them. Yes. Try not to drop dumbbells if you can. You can always adjust your weight. Start heavy drop if you need to. But the goal is to try and stay with the same weight throughout the entire workout. Come on. That's six. Two more. Two more. Seven. Last one, last one. Eight. Down to the ground. Skull Crushers. Hello, hello. Let's go. Right here. Come on. Skull Crushers. Right into it. You got eight of them. So we go biceps, we go shoulders, we go triceps. And then it's up and over push ups for the chest. Come on, you're doing awesome. Let's go. Right here. That's five. Come on. Three more. Six. Seven. Last one, last one. Let's go. Eight push ups. Up and over. Eight push ups. Eight push ups. Yes, you can. You can do anything for eight reps. Are you ready? Let's do it. One. Come on. Two. Yes. You got it. Three. Stay with me. Four. Halfway, halfway. Five. Six. Stay in it. Seven. Last one, last one. Eight. Yes. You guys are so awesome. Okay, reverse grip row. Here we go. Hinge it over belly. Tight palms. Face me. Eight of them for the back. There we go. Yes. Nice work. Come on. Stay with it. Whoo. Halfway, halfway. Nice work. Yes. Two more. Two more up. Last one. Set them down. Shake, shake. Flap those wings. All right, three sets down, two to go. Down to six reps. Grab some water. 30 second break. Six reps per move. Six reps and four reps. You guys are so stinking awesome. And I feel it. It's amazing what you can do in just 10, 15 minutes, right? Always 10 minutes better than no minutes. OK, you guys, shoulders down and back. Bicep curls. Six of them. Here we go. You're on in three, two. Let's go. Come on. Six of them. Maybe you can go a little bit heavier here. Yeah. Challenge yourself. You're halfway. Three more reps. Let's go. Three, four. Whoo. Two and one. Arnold press. Take them up. Let's go. Hup. You got six of them. Yes, you can. Come on. Hello. Shoulders. Halfway. Halfway. Six reps. We are cruising, cruising through these reps. Two more, two more. Hup. Last one, last one. Shoulders. There it is. Down to the ground for the triceps. The skull crusher. All right, six of them. Here we go. Bend. Extend. Lowering those weights right towards your forehead. Push it up. Hello, tank top season. We are here for it. Yeah. Come on. Two more. Two more. All the way down, all the way up. Last one. Down. Up. Let's go. Up and over. Push ups. Six of them. Six of them. Yes. Let's go. Strong, strong. Right here. Come on. Six. Let's go. Down. That's one, two. Yes. Three. Halfway. Come on. Three. Four. Whoo. Two, one. You guys, this is a trick I learned. I'll tell you about it. Okay, here we go. Back row. Hinge over. Pull that belly tight. You got six of them. I count up for the first half, so that's 1, 2, 3. I count reverse for the last three. 3, 2, 1. Set them down. I don't know what it is, but there is something in my mind that if I get halfway and then the counting down backwards, I don't know what it is, but it seems like it makes it go faster for me. So there's my trick of the day for you. Count up. So if you're doing eight reps, count four and then count backwards. I don't know, I think it helps. But either way, you got a 30 second break and you are on your last round. Four reps per exercise and you're out of here. You guys talk about a quick and effective. Quick and effective. Quick and effective arm circuit added on to any other arm workout. And let me tell you, this is a finisher. Make it your standalone arm workout. This is killer, you guys. Especially if you grab the right dumbbells and really challenge yourself. Are you ready? Last set. Four reps per move. Five moves. Let's crush it. Bicep curls in three, two. Let's do it. You got four of them. Come on. One. Yeah. Two. You're so awesome. Three. Last one. Four. Right into those shoulders. Arnold press. Here we go. Palms in, palms up. Halfway. See? Two more. It's that counting backwards. It makes it work. Yeah. Last one. Down on the ground. Skull crushers for four. Just flying through. I love this rep drop format. Yes. Light at the end of the tunnel. It gets easier on the way down. Come on. Two more. Halfway. Bend, extend. Bend, extend. Last set of push ups. I know, I'm jacked about that, right? Here we go. Four push ups. Let's go. Take it. One. Two. Yes, you can. Three. Come on, last one. Four more up. Reverse grip row for the final. Hinge over. Belly's tight. Let's go. You got four. Three. Yes. Two and one. Ha. Knocked it out, you guys. 12 minutes of upper body work. My five favorite exercises for strength training the upper body. Thanks so much for joining me. If you want more workouts, we have more upper body workouts. If you want to hit that lower body, we got lower body workouts, total body workout workouts, bar cardio, you name it, you can find it at nourishmovelove. Com. Thanks for joining us. Have a great day.