20-Minute DUMBBELL ARMS Workout (No Repeats)

If you're looking for a solid arm day, this one is for you. 15 minute dumbbell arms that are gonna fatigue every muscle in your upper body. And we release new workouts every week on our channel. So make sure you hit that subscribe button so you don't miss it. Alright, team. Quick and effective dumbbell arms. We love a good arm workout, especially one that is condensed and effective. You can do this on its own. You can add it to a run. It's gonna be an awesome arm day. And I'm joined by the amazing Rachel. Hi. She'll be offering modifications if you need them. Follow along with her. All you're gonna need are dumbbe. We have anywhere from 15 to 20 pounds. Grab what you have and we're going to jump in. We have some awesome upper body exercises. It's going to be 40 seconds on, 20 seconds off. Sometimes, sometimes you'll use that 20 seconds for an isometric hold. So we can really burn out the arms in just 15 minutes. Ready, Rachel? Love it. Let's go. Let's get started with a good warm up and then we're going to jump in. All right, so we're going to start by painting the fence. And by that I mean fingertips are going to face down as you go up. Once you reach the top, fingertips up towards the ceiling, come back down. Nice. So just stretching through the wrists, the forearms. They're going to be gripping weights the entire time during this workout. All the way up, all the way down. One more. This time when you get to the top, hold it up at the top. Right here you're going to take your hands, go for the round to the back, palms face out away from you. When you come back up, palm space here. I'm just going to rotate so you can see me. Palms are going to come back. Nice big arm circles here. Just rotating the palms back as you go behind the back. All the way up. One more, one more. All the way here this time. All the way back up. Hands are going to come behind the head. Standing cat cow. Round the spine. Pull the elbows together. Pull elbows apart. Apart. Pull shoulder blades down and back. Do it again. Round through the spine. Pull apart, spread through that chest. Nice. Let's do one more because it feels good. Round and pull apart. Walk it out to plank. I'm gonna come back to the back of my space. We're gonna hit the mat, walk out, find a high plank. Option. Hold here. Option, take a push up, walk it back in. Nice work. Stand up tall, do it again, walk out into that high plank. Option. Take a push up option. Walk it back in. Last time. Do it one more time. Here we go. Walk out. Nice work. Option. Take that push up hold. Right. Give me a row. Opposite elbow. Elbow pulls back towards the hip. Option to drop to the knees. Nice. 4, 3, 2, 1. Drop to tabletop position and walk your hands away from you. Puppy dog stretch. Let me take a big inhale through the nose. Big open mouth. Exhale. Think about dropping your armpits down towards the mat. Do it again. Big inhale through the nose. Big exhale. Drop your armpits. Opening up those lats. Opening up those triceps. Nice work. Walk it back in right here. Take those hands. Walk them apart. We're gonna go for some shoulder rolls, so roll the shoulder down towards mat. Come up. Roll the shoulder down towards the mat. One more each way. Roll the shoulder. Nice work. Back up. Roll the shoulder. Nice. Rachel can stay in that tabletop position. She's gonna go into a bird dog. I'm gonna go prone, belly down on the mat, if that feels good for you. And I'm gonna have my arms bent at 90 degrees. Lift and lower. A little prone back. Fly and lower. Nice work. Lift and lower. Awesome job. Lift and lower. Nice work. All the way up. All the way down. Squeeze. Two more. Two more. Squeeze. Last one, last one up. And I'm gonna take my arms out to a T. Rachel's gonna thread the needle. So you're gonna reach up, thread the needle. I'm gonna go into a scorpion stretch. Just opening up that shoulder, opening up that chest by drawing my right toes towards my left fingertips. Left shoulder is connected to the mattress. Bring it over. Switching sides. Rachel's gonna thread the needle. Other way. I bring left foot up and over towards the right fingertip. Right hand stays connected. Stretching through the shoulder, opening up that chest. Nice work. From here, plant the hands. Tuck up and back down. Dog pedal out your heels. Nice. Walk your hands back to meet your feet. Soft bend in the knees when you get to the top. Two big shoulder rolls. Up, back and down. Up, back and down. You ready to jump in? Let's go. It's arm day, and it's gonna be quick and effective. So let's do it. Do it. Grab your weights that you want to use. We're going to start on bicep curls. Bicep curls for 40 seconds. Okay. Try and start heavy. You can always drop as you need to. Let's see how we can do this. Do your best. Forget the rest. Soft bend in the knees. Bicep curls. I'm going to go palms facing out. Standard curl all the way down. 40 seconds of it. You ready, Rach? Let's go. We go in three, two. Let's go. Curling up slow. Control lower down. You're doing this for 40 seconds. Nice work. Exhale up. Inhale. Lower down. Nice. We're going to hit the biceps and then we'll go into the shoulders. You got it, you got it. You're here for 40 seconds. 20 second transition between moves. Sometimes that'll be an isometric hold. We're going to get right into an isometric hold right here. So you're going to give me 20 more seconds of curls right here. And then you're going to hold for 20 seconds. Hold it halfway. I might have to drop down to my 15s. Nice work, guys. You got 10 more seconds on the curls. They should feel challenging. Means you're using the right weights. Let's go. Curl it up for 5, 4, 3, 2. Drop and hold halfway. 20 seconds. Hold it here. Relax the shoulders, hold the arms. Yes, you can. You can do anything for 20 seconds. You are so stinking strong. Yes, you are. Finish it. Come on. It's ten, nine. Elbows off that body. Yes, you can. Final five, four, three, two. And rest. Whoa. I didn't think I was gonna make it through that. Nice work. I'm gonna try and stick with these, these 20s, and then I'm gonna have to drop to my 15. Now we're gonna go alternating hammer curl, overhead press. So on the right, I go curl punch. And then on the left. 40 seconds. Start with your right arm. We go in three, two. Let's go. Curl press on the right. Switch it out. Left arm, curl press. So we're transitioning here from biceps to shoulder combo move. Finishing off those biceps, we're going to transition to just shoulders for the next couple exercises. Nice work. Big exhale push. Overhead, lower with control. Curl punch. Lower with control. You got it, guys. 20 seconds here. Nice work. You get a 20 second rest between these moves. Stick with it. Nice work. You got 10 more seconds on the alternating curl pressure. Big exhale push. Overhead, lower with control. Let's get one more each way and you are out of this move. Come on. Final three, two and one. Nice work. I'm gonna transition to some lighter weights. Rest for 20 seconds. We're gonna go into a push press or a strict press. You decide what feels good for you. Overhead press, neutral grip, palms face in press. If you want to add a little dip drive, you can do that. 40 seconds there and then we're Gonna hold into a march. 3, 2. Let's go. Push. 40 seconds. Shoulder press. Come on. Up, up. Nice work. If those shoulders start to get really on fire, you can alternate. Alternate. Nice. Push. Push. You got it, team. Push. Shoulders on fire. Yes. Stick with it. 20 down, 20 to go. Yes, you can. Come on. Nice work. Up. Whoo. Stay in it. You're gonna hold those weights right at your shoulders and you're gonna March for 20 seconds. Option. Drop to one weight. Hold it overhead. Overhead. Mark, you're there. In 5, 4, 3, 2. And recover. Option. Hold it here. 20 seconds. March it out. 20 seconds. Yes. Rach, nice work. Awesome job. Finish final. 10. 9, 8. You got it. 7. Stay with it. 6. 5. 4. 3, 2. And 1. Rest and recover. One more round for the shoulders. Okay, you have a lateral raise into a front raise Again. If you have to alternate, you can totally do that. 40 seconds. Lat raise into a front raise. Ready? Grab your weights. I'll start on the double. Might need to go to an alternate. 40 seconds. Lat raise into a front raise. Start on the lateral raise. Lead with the pinkies. Arms come out at 45. In three, two. Let's go. One lateral raise. Nice. Now bring them in front of you. One front raise. Just lifting right up to shoulder height. Nice work, guys. And up. Lower with control. Core is turned on. Oh, it's getting challenging. These shoulders are on fire today. If you need to alternate, you go one on the right. One on the right. One on the left, one on the left. Nice work, team. One on the right, one on the right. Nice work. One on the left. Nice. 10 seconds. Come on. Finish it. Finish it. Yes, you can. Lift and lift to the front. Switch it side. And three, two, one more lift and come out. There it is. Nice work. Shake it out. We're going to transition to triceps. We're going to start with a tricep kickback. 40 seconds of a tricep kickback. You can double it up or you can alternate the arms. You get to decide. You have tricep kickbacks and overhead. Triceps are your Two triceps exercises. 22nd rest between. We go in three, two. Let's go. All the way back and in. All the way back and in. Not using momentum here. Thinking big extend, tiny bend right to the hip, straight back to the hip, straight back. You're isolating the back of the arm, the tricep right here. By super setting or doing the moves back to back. We're staying on the same muscle group. We did biceps for two exercises. Shoulders for three, now triceps for two. This is how you really fatigue in a no repeat format, as we're just staying on that same muscle group. Come on, you got this, team. Right here. Final 5, 4, 3, 2. And rest and recover. Nice work. We're gonna go into overhead triceps for 40 seconds. Shake it out, triceps, and then we go to back. Just working right here through the muscle groups. Biceps, shoulders, triceps, back. And then we'll hit chest at the very end. You have 40 seconds of overhead triceps. We're going there in three, two. Let's go, let's go. Bend, extend, Think. Hide the dumbbells. Show it, hide it, show it. You got it, team. Elbows are staying nice and tight. Core is tight. Soft bending those knees. Push overhead, inhale, down, exhale, press. Inhale, down, exhale, push. You got it. Nice work. 20 down, 20 to go. Yes, you can. Final tricep move, then you're on to the back. Let's go. Nice work, team. Finish it. What would it look like If I said 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2. And you're out. Nice work, team. We're going to a bent over back row. Palms are going to face in. You're just rowing right here, okay? Gonna keep these 15s close. We'll go from a back row to a back fly. We got three moves for the back. Big, strong muscle. Largest muscle in your upper body. Hinge over row in three, two. Let's go. Palm space and row up. Lower with control. Row lower with control. I'm thinking about squeezing my shoulder blades together. Get to the top and hold. Pulling elbows right back towards my hips. And hold. Nice work. So squeeze. Hold. Lower with control. You got it. One rep at a time, team. Nice work. Row lower with control. Yes. Building strong arms right here. Strong bodies, strong minds. Nice work. We know there's so much longevity in building muscle. That's what you're here for. You're working for longevity. Keep it up, finish strong. Last 5, 4, 3, 4, 2. And recover. Nice work. You're going to go to a back fly. Bench over back fly again. You can alternate these one at a time, or you can double them up. All right, Bench over back fly. And then we're hitting the mat for our final exercises. Here we go. Five seconds. We go bent over back fly. Think about opening a newspaper in three, two. Let's go. Open the newspaper. Lower with control. Open the newspaper. Lower with control. Squeeze the shoulder blades together. Soft bend in those elbows Open lower with control. Getting a little bit of upper back and shoulders here. Again, you can always go one arm at a time. It's going to force you to stabilize that core. Nice work. Open lower with control. Open lower with control. Nice neutral neck. Try and relax those shoulders away from the ears. 10 seconds here. Yes, you can. Come on. Stick with it, team. Nice work. Finish strong. Final five, four, three, two. Rest and recover. Awesome job, guys. We're going down to the ground plank and row. You can do this from a tabletop position like Rachel, alternating back row, or you can take it to a full plank. Okay, plank and row. We're gonna double it up here. We're gonna go right into a 20 second burnout after this 1. Plank and alternating row in 3, 2. Let's go. Row on the right arm. Set it down with control. Roll left. Nice work. If going to the ground is too much, you can always take this to an incline or go back to those bent over back rows and just repeat the back row from a standing position. Back is the largest muscle group. We want to give it three moves in this workout. Nice work. You're almost there. We've hit biceps, shoulders, triceps. This is your last back exercise. And then we go chest. Lying on your back on the mat. But we're going to transition to chest right here. You got five more seconds in these rows. And we go. 20 seconds of push ups. And three, two. Set yourself up. 20 seconds of push ups. Down, up, down, up. These are the only push ups you have to do today, team. Only push ups you have to do today. 10 more seconds. Yes, you can push away from the ground. Inhale, down. Exhale, push. Five, four, three, two, and one. Whoo. I dropped my knees for that last one. All right, chest press, chest fly, skull crusher. You got three arm moves left and you are done, guys. Finish strong. Dumbbell chest press on your back, okay? No more burnouts. All 40 seconds on 20 second transition between. All right, lying on your back, chest press. Arms are angled slightly down towards my hips, pushing away overhead. Here we go. Chest press in three, two. Let's go. Exhale, press. Inhale, lower. Control. Exhale, push. Inhale, lower. Control, push. Come on. 40 seconds, dumbbell chest press right here. Three or, sorry. Two moves on the chest and one more for the tricep. Since we're on our back, we're just gonna finish strong right here. Burning out those arms in 15 minutes. Yes, you can stay with it. Exhale, Inhale, lower. Control. Exhale, push. Nice work, team. Ten more seconds here. Yes. You can stay in it, Finish strong for 5, 4, 3, 2. Rest and recover. I'm going to transition to my 15s. We go chest fly. Skull Crushers, two moves left chest fly. Drawing those arms down away from you in an arc position. Soft bend in those elbows. Exhale, Squeeze the chest together as you come back up. All right, you're there. In three, two. Let's go lower with control. Exhale, squeeze. Nice. Inhale down. Exhale, pull together. Nice work. Think about squeezing your chest as you pull those dumbbells back together. Nice range of motion. Little stretch at the bottom. Pull together. Hitting the chest from a slightly different angle here. Nice work, team. Stay in it. Saying it. This is Skull Crushers. Finish strong. I love adding this 15 minute arms to a quick little run. Great way to get a little bit of steps in and some strength training in for that upper body. Awesome job. Nice work, you guys. What would it look like if I said final 5, 4, 3, 2 and rest for 20. Last move is the skull crusher right here. Lowering the weights down towards the temples. Exhale overhead. Isolating the tricep, the back of the arm. One more time. It's a three headed muscle, so we thought we'd give it three total exercises. You got the kickback, the overhead, and now the skull crusher. We go in three, two. Let's go. Skull crusher is the final move of today's workout. Final move right here. Nice work. Inhale, down, Exhale, press. Finish strong. You got this. Nice work. Inhale, down. Exhale, press. Finish it. Isolating. Just bending right at that elbow joint. Finish off these triceps and you are out of here. Come on, team. Keep pushing. One rep at a time. You got this. I always say this in the triceps. Come on, baby. Triceps. Come on, baby. Triceps. Keep working right here. Ten more seconds. Yes. You can finish it. Nice work. Last 5, 4, 3, 2 and 1. Nice work. Arms that away. 15 minute upper body strength workout. We hit it all. Biceps, shoulders, triceps, back, chest. Nice work. I can't waken up. I know. Like lift my arm for the high five, right? Definitely not washing your hair after that one. Here we go. We're just gonna go from a kneeling position. You're just gonna flap it out. It feels really good. Nice work. You can always take this up to a standing position. Let's go. Big reach up. We hit the triceps, so let's stretch them. Right hand reaches for the middle of the back option to stay here option. Go all the way over into A side body lean. Opening up those obliques. Obliques and also those lats. Right back here. Bring it back to center. Nice work. Same thing. Other side. Left arm reaches middle of the back. Nice work. Option to stay there. Option to go for that side body lean. Really get a little extra lengthen and stretch. So proud of you for showing up. Way to get it done today. 15 minutes is always better than 0 minutes. Puppy dog stretch again. Hands reach away. Hips stay high. Big inhale through the nose. Exhale. Melt the armpits down towards the ground. Nice work. You can stay here or again. You can stretch by taking the palms of your hand to the back of your neck. It's going to open up the triceps and the lats. Should feel really good. Nice work. Walk it back up. Plant the hands. Tuck the toes. Pedal the heels. Little down dog action. Walk your hands back to meet your feet. Grab opposite elbows or biceps. Ragdoll. Release that low back sway side to side. Bend the knees. Stand all the way up. When you get to the top two, big shoulder rolls up, back and down. We're gonna open up that chest. Interlace those fingers behind your back. Big exhale. Chest expansion. Spread the chest apart. Spread it apart. Nice work. Release the hands. Give yourself a high five. You did it. Arm day in the books. Awesome job. We'd love to see you back on the mat for another workout really soon. Awesome job. Crushing arm day. If you loved it, hit subscribe to my channel. I've queued up another quick home workout you might like here. Otherwise, I'd love for you to join me for a two week strength challenge. You can find it all in this playlist right here. Have a great day.