20-Minute REP DROP Arm Workout | Quick Upper Body Workout At-Home

If I wanted a quick and effective arm workout, I do this one. And you can get more of my free workouts when you hit subscribe to my YouTube channel. Or better yet, click that join button and join my YouTube community for more accountability and support to help you reach your goals. All right, guys, we are just gonna jump in. This is a quick and effective arm workout. It makes the perfect nap time workout or workout to add to a run. And it's all arms. Rachel's gonna be offering modifications so you can follow along with her. And I just have to say everyone keeps commenting on how nice Rachel's ar and it is because she's been doing this workout, you guys, she loves the rep drop format. Today is rep drop. It's quick and effective. We have five arm exercises for you. We're going to hit shoulders, biceps, triceps, chest and back. All five of your major muscles. Every muscle group gets a dedicated exercise and we're going to go rep drop. So you're going to do this for four sets, which sounds like a lot, but that's maximum muscle building. First set, 12 reps. Second set, 10 reps. Third set, eight, then six. We drop by two each time. The goal is, can you stick with the same weight or maybe increase your weights as those reps drop? You ready to do this, Rach? Let's go. All right, let's do this. We're going to get ourselves warmed up quick. Warm up. It's called the quick arm workout for a reason. Go ahead, just flap your wings. All right. This is meant to like when we always say this at nourishment, love, but 10 minutes is better than no minutes. You do your best, you forget the rest. This is the that quick and dirty workout for the days you need it. Arms come up to the back of the head. Right here. Shoulder complex. Reach out. Flip the palms low. Back come back. Flip it. Nice. Just taking those shoulders through a nice full range of motion. Right here. Soft bend in the knees. Core is tight. Hips are tucked right underneath that rib cage. Setting yourself up just as if you were going to do a lateral raise. A shoulder press. Nice. Core turned on. One more. Right here. There it is. Hands come to the head. Right here. Standing Cat, cow fold. Elbows collapse and come together round through that spine. Now pull the spine back. Straighten up. Pull the elbows apart. Do it again. Round and collapse. Elbows touch open. Elbows pull apart. Shoulder blades pinch together two more times. Here we go. Round and collapse. Open, pull apart. Last time. Round and collapse. Open, pull apart. There it is. Nice. We're gonna Paint the fence so your fingertips are gonna face down as I go up. Flip the wrist and right here. Just stretching through those wrists. Don't realize how much the forearms get some love during these arm workouts. Holding onto dumbbells the whole time. So we're just painting the fence, thinking about really stretching through those forearms, those wrists. Nice. Two more. All the way up, all the way down. Last one. All the way up, all the way down. Wrap it around. Chest expansion. I should mention no push ups in this workout. It's very rare at nml you get an arm day with no push ups. Here we go. Can you take both hands over to the right hip? Gaze over your left shoulder. Shoulder. All right, so we're going to do a dumbbell chest press instead of push ups for our chest exercise. Pull it apart. Chest expands and hips dump. Or hands come over to the left hip. Gaze over that right shoulder. Nice work, you guys. Quick and effective wrap drop. You have commented how much you love the rep drop, so we're bringing it back for arm day. Let's do this, Rach. We're jumping in. Grab your weights. We're going to start on shoulders. So I'm going to start with my lighter. 15 pounds. You have 12 reps of every exercise the first time through. We go lateral shoulder raise, bicep curls. Okay, so first move, lateral shoulder raise right here. Lifting up to about a 45 degree lead with the pinkies. If it feels too heavy, you can always alternate your arms. So that would be 6 per arm. We're striving for 12 per arm. Let's do this soft bend in the knees. You ready? Ra. Let's go. Shoulders in three, two. Let's go. You're up for one. Lower with control. Up for two. We're knocking out shoulders as the first move because fun fact, shoulders are Rachel and I's least favorite upper body exercise. So we're just going to do it right away. We call this eat the frog, right? Eat the frog, baby. You just get those reps out of the way right away. Nice work. That's seven. You got this. Let's go. Come on. Eight. Stay with it. Here we go. Nine. Come on. Ten. Two more. Two more. You know it's good when move number one has you squinting. Last rep. Here we go. This is for 12. 12 and you're out of shoulder raises. We're going bicep curls. Let's see if I can reach for the 20s. You got 12 bicep curls. Roll those shoulders down and back. Soften in the knees. I'M gonna go for a rotational curl. Curling up. Exhale down. 12 of them. We go in three, two. Let's go. Curl up. Slow. Control lower down. Nice work. Exhale up. Heads come. The head of the dumbbell comes up towards the shoulders. Try trying to keep my elbows off my body here. Soften in my knees. Core stays tight. Inhale lower with control. Exhale, curl. Nice work. Nice work. We got shoulders out of the way. We're hitting biceps and we're going to go triceps next. I'm going to say standing with the overhead tricep extension. Come on. 12 reps should be the hardest time through. You get a drop by two each time right here. This is for nine. This is for nine. Nine should feel hard. The last two to three reps of each set should feel very challenging. Are you there? That's ten. You got two more. Here we go. Eleven. It feels hard. Come on. Last one. Right here. Curl it up for 12. And you are out. Nice work. Overhead tricep extension. Dropping down to one weight. And take that weight overhead. Hide that dumbbell behind your head. Push it up and show it. I'm going to take a little staggered stance here. Brace my core. You go at your pace. Overhead tricep extensions. If going overhead doesn't feel good, take this to a hinged over kickback. All right? Overhead. We go in three, two. Let's go. Bend. Extend. That's one. Come on. Two. You got it. Three. Thinking. Hide that dumbbell. Show it, hide it, show it. Keep those ribs pulled right down towards those hips. Nice work, team. Right here for nine. Let's go. 10. Final two reps. Is it hard? 12. One more. One more up. Woo. There it is. Final two reps. You feel hard. We're going down to the ground. What you have left is back and chest. I'm going to try and reach heavy here. We're going to go 25s. We're taking it down to a kneeling position. This doesn't feel good for you. You can stay standing. Where my lefties at? Let's start on the left hand. Give the lefty some love. Yeah. Left hand reaches for that dumbbell. I'm going to kickstand it up. Bottom head faces the ground. Okay. Right elbow can rest on the arm. Little single arm pullback row. Slight angle rotation. Bottom head can hit the ground if you want to. You got 12 on the left and 12 on the right. We row in three, two. Let's go. A little angled pullback row. Two. We did this in our perform 20 program and I just love this little slightly different angle. Using a little bit of a rest here with my right hand creating stability, allowing me to go a little bit heavier. Using a 25 pound dumbbell here for my back. Still pulling the elbow back towards the hip pocket. Nice strengthening mid and upper back right here. That's 10. You got two more. One. Nice work. Last one. Two. Awesome job. Set it down, Switch it out. Okay. And again. If kneeling doesn't feel great for you, go ahead and just take this up to a standing position. You can always place a hand on a box. We pull in three, two. Let's row on the right. Pull. Nice work. Pull. Love the single arm row again. Anytime I'm trying to increase my weights in an arm exercise, specifically upper body exercise, I switch to unilateral. A single arm exercise allows me to go heavier, but man, I mean, we can just call it spade a spade. Lateral raises have to be the hardest weight to increase weight on our hardest exercise, to increase your weight more. Nice. That's 11. You got one more. That's 12. Set it down. All right, you got 12. Dumbbell chest press. Chest is the second largest muscle group in your upper body behind the back. I want to see you going heavy here. I'm sticking with my 25. Same weight I use for the back or for the back. I'm using for the chest. Here we go. You got 12. Dumbbell chest press. Arms are slightly angled. You can do this on a bench or a chair. We go in three, two. Let's go. Push. Okay, you could add a bench. You could add a stability ball if you want a little bit grain your rate of motion. Or stretch at the bottom. Inhale down, exhale, press. Nice work, team. There it is right here. That's first. Six half down. You have six left. Come on. You have five. Go heavy here. Four. Does it feel challenging for the final three? It should. Last two and one. Nice work. Back up to standing. Grab a quick sip of water if you need it. We're going heavy. Strength, right? Going to give you a little rest here. Recoup. Now we go back at it. Second time through, we drop down to 10 reps per exercise. Can you stick with that same weight or maybe if those last two to three reps of each set did not feel hard. You go up and wait. Here we go. Get ready. We're going for lateral raises. Lindsay and Rachel's favorite exercise. Exercise. The hardest exercise possibly in existence to increase your weight on so hard. All right, here we go. I've been stuck at 15s. I think for like three years. Seven years. I don't know. All right, here we go. We go in three, two. Let's go. Lift them up. We've been filming workouts here at NML for 10 years now, you guys. We are in our 10th year anniversary, which is absolutely incredible. But I think when I started, I was using £5 for these. It's just amazing how strength and consistency compound, right? You just get stronger. You just got to keep showing up, putting those reps in. Team, come on. Right here. Nice work. That's seven. Here we go. Eight. Stay with it. Nine. One more and you're there. Get it up for ten. There you go. There it is. There it is. Awesome job. Bicep curls. We're reaching for those slightly heavier weights. Yes, Rachel, we're going to do it. 20s, let's go. Love to see it. You got 10 bicep curls in three. Two. Let's go. Curl. One. Nice work. Curl two. There it is. Three. You got this. You want to know a counting tip that helps? 4. We're going to hit 5 and then I'm going to switch it. Now I'm going to count backwards for five. Something about going half up, half down. Now we go. 5. Count backwards. 4. It makes it easier for me. I don't know. 3. It's starting to feel hard. Come on. 2. You got one more in you. One more in you. Let's go. Curl it up and down. Nice work. That's 10. 10 reps. Drop down one weight. We're going overhead tricep for 10. Overhead tricep for 10. Back to the ground for back and chest. Here we go. Weight is up. Triceps in 3, 2. Let's go. Go. 10. Come on. 9. Here it is. 8. You got it. 6. 7. Stay with it. 6. Come on. 5. I think I need to go heavier next time. 4. Oh, there it is. Starting to feel it. 3. Come on. 2 and 1. We're gonna go up and wait next time because that did not feel as hard as it should. All right. I want it to feel challenging. Back to kneeling, lefties get some love. Starting on the left hand back row. Here we go. Set it up. Bottom head of the dumbbell on the ground. You row in three, two. Let's go. Pull back. Row for ten. Come on. Nine. You got it. Eight. Elbow to hip pocket. Hold it there. Squeeze. Nice. Six. Stay with it. Five. Strong back. Largest muscle in the upper body right here. Two more, two more. Pull. Nine. You got it. Pull. Ten. Set it down. Switch it out. Here we go. Left or right arm. Right arm. Here we go. Pull. 10. Let's go. 10. Nice work. 9. Awesome job. I want you to squeeze and hold at the top. Right there. Then release. Hold, release. You got it. Hold, release. Nice work. Final three. Stay with me. Two. Almost there. Last one. On your back for chest. On your back for chest. See those heavy weights? Keep them up. Come on. You got 10 reps right here. 10 reps. Push it on that chest. We go in three. Two. Let's go up. Here we go. 10. Come on. Nine. Inhale down. Exhale press. You got this. Nice work. Six. There it is. Five. Stay with it. Four. Come on. Three. I think chest press is everyone's favorite move. Two from everyone. We've pulled one in our members workouts. People love the dumbbell chest press. We'd love to know in the comments below what is your favorite upper body exercise? Is it in this workout? All right. Or would you like to see another workout like this with your favorite move? I vote bring back the push up. Yes. You love a push up. Bring back the push up. Maybe add a pull up. Push, pull up. Cuz that's a follow up. Yeah. Push ups and pull ups. All right. All right, you guys. Third set. Rach, we are getting there. Eight reps. Eight reps. Can you stick with the same weights or maybe bump it up? I'm bumping it up for triceps. That's my commitment to you. I'm going to stick with the same weights and bump it up for triceps. Eight reps. Lat raises back to the shoulders in three. Two. Let's go. Go. Eight. You got it. Seven. Stay with it. Six. Gonna fly. Come on. Five. Almost there. Four. Three. Did I count right? No. What do we got that? Seven. One more. Eight. I can't tell. I lost it. Okay, there we go. Bicep curls. Here we are. Bicep curls for eight. Bicep curls for eight. You guys are crushing it. Arms are starting to feel fatigued. Come on. Stay with it. Here we go. Curl for eight, go. Eight. You got it. Seven. Elbows off the body. I am not swinging the weights. I am in complete control the entire time. You own those weights. Let's go. Three more. Three more. Come on. Three. Here we go. Two. There it is. Last one. I committed to going up for triceps and I am starting to feel fatigued. Come on. Here we go. Whoo. Overhead triceps extensions. It's only eight reps. You can do anything for eight reps. Let's go. Load it. Here we go. Come on. See, that's why I like counting reps in this type of workout. Because if you're going heavy, I feel like I can wrap my mind around it. Like 8 reps. I can do anything. Yeah, you're already halfway there. Come on. Final four. Three, two, and one. Whoo. Starting to feel that single arm pull back rows. We get asked a lot. How do you know if I'm using the right weight? I'm going to tell you once we start rowing on the left for eight. In three, two. Let's row. The last two to three reps of every set should feel extremely challenging to complete with good form. That's how you know. Also, I should not be making my dinner grocery list in my head. I should be so mentally engaged with the exercise because it's challenging me. Two more. One. Last one. Two. Set it down. You should also need a break between exercises, right? All right, here we go. Row for eight. Let's go. Pull. Eight. Nice work. Seven. On your back for chest after this. You're crushing it. Stay with the team. Yes. You got this. Finish strong. Nice. Two more, two more. Pull one. Last one. Last one. Pull two. These rep drops do allow me to go a little bit heavier too. Like you said, I can wrap my head around the reps versus a timed interval. So it's a great, great workout to choose if you are truly trying to make some strength gains. Let's go. Chest press for eight. Here we go. Eight. Seven. You got it. Six. Stay with it. Five. Nice work. Four. Awesome job. Three. Two. Last one. Right here. Press it up lower with control. All right, you are into the fourth set. It's the final round, guys. It's six reps per move. It is gonna go really fast. What is 12 plus 10 plus 8 plus 6? I am terrible at math, but that means you're gonna do that many reps of that one exercise. It's 22. 22 plus eight is 30. 30. 36. You're gonna do 34. Six reps of each exercise. Math, not my strong suit. Crush that. I'm pretty proud of that. 36. Been working on flashcards with my seven year old. Here we go. Six lateral raises. Everyone say hallelujah. Lateral raises are almost done. In three, two. Let's go. Go up for six. Come on, we're almost there. Five. It's gonna go fast. Come on. Four. Can you double them up? Yes, you can. You can. Three. Finish strong for two. Finish strong. Last one. Six. Nice work. Six reps max muscle. Let's go. Can I get six bicep curls with 25s. I don't know until I try. Here we go. Six of them in three, two. Let's go. Go. Six. Come on. Five. There it is. Four. Let's go. Three. Almost there. Two. Come on. Come on. Last one. Yes. Nice work. Holy bananas. Overhead triceps. You'll never know until you try, guys. I don't know. I see so many women holding a 25 to 30 pound toddler in an isometric bicep hold all day. You can do it. Here we go. Six. Come on. Six. Five, four, three, two, one. Nice work. Pull back rows. Here we go. Lefties. Pull back rows on the left. Here we go. Roll it up in three, two. Let's go. We've been getting asked for some more just solid strength routines that I can do in my training routine to really, truly build muscle as I age. This guys, this is it. Solid strength. One more right here. Set it down. Switch it out. You want a solid strength routine and do this on its own. You fit it in during nap time. Row six. Here we go. Six. You could easily add this to a run day. Do a quick mile before or after your workout. Come on. Nice work, team. One more rep right here and you're on your back. Let's go. Finish with six chest press and you are out of here. Quick and effective upper body day. Man. This is what I'm going to come back to and try and increase my weights on Rach. Here we go. 6. Let's go. Push 6. Here we go. Go. 6. Come on. 5. This is where I wish I had my 30s on set. 4, I'd be going for them. 3. Finish strong for 2. Last one, last one. Nice work, team. That is it. Quick and effective arm day. Nice work. We're just gonna stretch it out. I love it. This is where you just like got that arm pump going on, right? Okay. You start workout, you're like, I have no time. I don't even have time to work out. And then you did, and you're like, my arms are fatigued. Arms are fatigued. I feel great. I definitely think that this was an effective workout. Worth my time. Yeah. Here we go. Big inhale. You reach up nice and tall. Exhale. Hand reaches for the middle of the back. Nice work. Awesome job. Stretch out. You can stay here. Add a little side body bend if you want to. Nice. Bring it back to center. Flop it out. Going to go right into a chest expansion. Ooh, chest and shoulders. They are going to feel that one tomorrow. Like spicy. Quick and effective, but spicy simple. Like simple I love it. Basic moves that get results. Reach up left hand for the middle of the back. Tricep stretch option. A stay here option at a little side bend. Get a little bit of those lats involved from those back rows. Bring it back this time you're going to round through this mountain. Pull the backs of your hands together. Pull the shoulder blades apart. Nice. Now stand up tall. Go for that chest expansion again. Interlock the fingers, open up the chest. Pull the chest muscles apart. Nice. Final stretches for the neck. Because we don't realize how much tension we put on our neck with upper body workouts. Just gonna drop the ear. Left ear, left shoulder, roll, chin across. Do it again. Same thing right here. Roll, shoulder. Roll it across. Two more. Roll it across. Last one. Roll it across. You are out of here. Quick and effective arm day job in the books. Way to go, team. Love to see you back for another workout soon. Soon. If you loved that arm workout, I'd love for you to hit subscribe to my YouTube channel. I've queued up another quick and effective workout here. Otherwise I'd love for you to join me for a two week strength challenge you can find in this playlist right here. Have a great day.