25-Minute Dumbbell Arm Workout (Strength Training)

Hi, I'm Lindsey Baumgren of Nourish Weave Love, and this is your dumbbell arm workout. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys, we have a quick and dirty strength training arm day for you. Using just dumbbells, we have anywhere from 10 to 20 pound weights. Use whatever you have. I'm joined by the amazing Rachel. She'll be offering a couple modifications throughout today's arm workout. Otherwise, you can take this at your pace. We are going strict sets, right? You're going to do each move. We have seven arm moves total. Each move for 30 seconds of work, followed by 15 seconds rest. You do it, you do it again, and then you're going to go into a power burnout move to really execute that muscle. So we're going to go all shoulders, all biceps, all triceps. We're going to burn out each muscle group as we work through these seven dumbbell arm exercises. You ready for arm day? Let's go. Let's crank it out. We're going to get warmed up. If you have a towel, you could grab that. You could use a T shirt, you could use anything you got laying around. Going to use this to warm up. All right, so we're going to take our towel, get it nice and taut. Grabbing each end of the towel, Big inhale, reach up, and then you're going to drop down. Right side body stretch. Back to center. Up and over. Left side body stretch. Nice. That felt good. Let's do it again. Pull. Right side body stretch. Nice. Up and over back. Left side body stretch. Oh, that feels so good. Just feels so good. All right, now you're going to take this towel. Make sure you're pulling on each side and just go behind the head and up overhead. Little lat pull downs. Activating the lats, the back, your back, wings, whatever you want to call them. Nice. Just pull down and big up. Nice. Pull down and up. Core stays nice and tight. Soft bend in the knees. You got two more right here. Pull down and up. Last one. Pull down and up. Nice work. From here, you're gonna hinge over. You're gonna bring this down and you're gonna go big pull into a row and then reach the towel in front of you. Give me a row and a reach. Keeping constant tension on the towel. Row for the back, reach for the shoulders. Row for the back, reach for the shoulders. There you go. Row and reach. Nice Work. Row and reach. One more. Row and reach. I like this one. We're add some rotation, so rotate. Push the towel away from you. Come back to center. Shoulders are parallel. Rotate. Push the towel away. Come back to center. Parallel. Rotate, push. Nice. Keep that core turned on. Nice little final rotation right here from a standing position. Rotate, push center. Nice work. Rotate, push. Nice. One more finish off this side. Boom. There it is. Bring it up to standing. You're going to take that towel. If you want, you can ball it up right here. We're going to go big. Swimmers. You're going to pass it behind the back. I'll show you from the back. Pass and reach. Pass and reach. I got mine. No big deal. I thought no one was going to guess. No one noticed. I didn't notice. I think my. I got my mic, my cord hanging out. We're just a mess. I'll tuck it in. Do your best. Forget the rest. It's whatever day it is that you're working out today, right? Could be early in the week. End of the week, you always have an excuse. Here we go. But you're here and you're working out. That's what matters. Nice. Last three. Nice. Two and one. There we go. Take that towel. Set it down. Let's go to the back of our space. We're gonna go plank walkouts. Plank walkouts right here. Take it down, Walk out. Find that high plank. Warm up the shoulders and the core. Walk it in. All the way up. Stand up. Stand up. Nice. Take it down. Walk it out, walk it out. Nice. This time you're going to hold your plank. Hold your plank. There it is. Take it down. Hold that plank right here. Option to drop to the knees. You're going to drop your chest to the ground. Pull the shoulder blades apart. Little scapular retraction. Pull the shoulder blades apart. Drop and pull. One more. Drop and pull. Drop down to all fours. Little cat, cow, Spinal rotation. Drop the belly. Lift the chin and reverse it. Up, up, up. Nice. Let's go for those T spine rotations. Right hand behind the head. Drop the elbow and open. Drop and open. Drop and open. Last one. Gaze follows that elbow as it opens. Nice work. Right here. Let's go for a little bird dog. Reach. Reach and hold. Hold for four. Three, two, one. Fire up those back extensors. Left hand behind the head. Here we go. Drop and reach. Drop and open. Gaze follows that elbow. Gaze follows that elbow. Nice work. Open as I open. Don't let those ribs flare open. Keep those ribs down towards those hips. Last One. Nice work. Reach it out. Bird dog hold. Bird dog hold. Other side. Hold it here. Hold for 4, 3, 2 and 1. Nice work. From here, just walk those hands away from you. Nice puppy dog stretch. Drop your armpits towards the ground. I always love doing this. I say it's good before you press overhead. Just feels good, too. Nice big inhale here. Big open mouth. Exhale. Nice work. I'm going to come up. I'm going to stay right here. I'm going to grab a weight, 10 pound. You want to go with a lighter weight right here. Go for a little internal external rotation. Doesn't matter which side, you're going to do both. You're just going to open and bring it in. A little internal external rotation. Adding a dumbbell. Great way to warm up that rotator cuff. Nice work. Get those shoulders moving and grooving. Open. Bring it in. You got two more open. Bring it in. Last one open. Bring it in. Let's switch it out. Same thing. Other side. Little internal external rotation. Bring it with control. Rotate and then bring it with control. We love happy shoulders. Oh, we love happy shoulders. Right? Happy shoulders. Happy neck, happy back, happy hips. Mobility. If you're not doing mobility, you can add it to your routine. We got 5 minute, 15 minute routines. We build it into workouts, too. Just like this one right here. Two more. Two more open. Last one open. Nice work. We're gonna jump into circuit one. We're gonna come up to a standing position. I'm gonna stick with those 10 pounds. I'm gonna start light. We're gonna crush the shoulders right out of the gate. We're gonna go around the world. Shoulders. We did this in our metcon program. You guys loved it. We're gonna bring it back. Palms are gonna rotate out so palms are facing me holding a dumbbell in each hand. You're gonna make a big, big circle. You're gonna go all the way up and around. Around that world. All the way down. Slow and controlled. Whoo. 30 seconds right there. You're going to do it back to back. And then we're going to go into a 30 second burnout of just alternating shoulder presses. Punch, punch, punch, punch, punch, punch. I'm going to try and stick with my tens the whole time. I'm going to use my tens for those presses too, so I can go faster on that burnout. You can always slow it down if you want and go heavier. Ready, Rach? Let's go. We jump in 30 seconds. On in three. In two, in one. Here we go. Soft bend in those knees. Think about spreading that mat or that floor apart underneath you. Going to help activate your core and really stabilize you as you make those big, slow circles again. I think it's easier on the way up. It's harder to go. Slow, slow, slow, slow, slow, slow, slow on the way down. There it is. Shoulders all the way up and around that world. Come on. 10 seconds. Yes, you can. 10 seconds. Big shoulder sweeps for five, four. We're gonna get one more. Three, two, and one. There you go. You can set them down, you can shake it out, you can bounce out. You got 15 seconds to rest, and then you get right back in. We do it again. It's strict sets, so you do the move, do it again, and then you're done with it. We go into a bonus move. 3. Here we go. 2. Let's go. Up and around that world again. Do it. Do it again. Come on, do it. Do it better. Maybe that's what we should say. Do it and then do it better. I like that. Come on. Come on. All the way up and around. Great move to start off with, to really just attack those shoulders. Not going to lie. I just like getting shoulders out of the way. You got it. Come on. 10 seconds. 10 seconds. Those weights feel heavy. They should. They should. They should. Final 5, 4, 3, 2, and 1. Rest for 15. 30 seconds. You go right here. Punch, punch, punch, punch, punch. That's what you're doing for 30 seconds. Yes, say, yes, I can. Here we go. Rack em. You go in three and two. Let's go. 30 seconds. Punch, punch, punch, punch, punch. Come on. Yes, you can push. This is your burnout. Crush those shoulders. Crush those shoulders. Whoo. 10 down, 20 to go. Burn and rage. That fire is building fire. I feel it. Final 10, final 10. Let's go. Keep pushing. Keep pushing for 5, 4, 3, 2, and 1. Holy bananas. Boulder shoulders right out of the gate. Turned out burnout. That is true burnout. All right, biceps, biceps. I'm gonna upgrade to the £15. We go hammer curl, wide curl, hammer all the way down. So it's a little bit of a combination of the hammer and the wide curl. 30 seconds. You do it. You do it again. I'll show you right here. Hammer curl right into a wide curl. Back up lower with a hammer. Hammer. Wide hammer. All right, 30 seconds. Ready? Big inhale. Roll those shoulders down and back. Soft bending those knees. We go in three and two. Let's go. Hammer curl, wide curl, back up, slow. Control down. Those shoulders are just still on fire from that last move. Holy Bananas. Arm day, arm day, arm day. But the benefit of strict sets is you close it out. Then you know, yes, it's over, it's done, do it and you do it again. I know we had Madison say I love trick sets because you can do it and forget it, Right? Do it and forget it, she said. Like my daughter says, I did it, I did it, and I'm done. Nice. For three, two and one. Set them down. I like to set it down between sets. Really shake out that forearm. Right? Take your break. We did it and we do it again, and then we can forget it. Right. Second time, strict sets. Do it, do it again. Here we go. Grab them. Hammer curl, wide curl in three, two. Let's go, let's go. Hammer curl, wide curl, hammer lower, with control. There it is. Hammer wide, hammer lower. Love this combo move to get a bit of long head, short head, long head on the hammer curl. I'm talking about your bicep, which is a two headed muscle. Come on, come on. 10 seconds. 10 seconds. This is it. Do it. And you're done with biceps for 5, 4, 3, 2 and 1. All right, we go alternating. 30 seconds. Your burnout move is those hammer curls. Boom, boom. Hit it, hit it. 30 seconds. Yes. Burn out those biceps. Burn them out. I'm gonna try and stick with my 15s here. Yes, we go in three and two. Let's go, let's go. Hammer curl, Hammer curl. Can you keep those dumbbells in constant motion? Move it, move it. Let's go. Whoa. Come on. Power through. Yes, you can. Just keep those dumbbells moving. Moving. What would it look like? Yes, you can. What would it look like if I said final? 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2, 1. Whoo. Nice work. Shoulders done. Biceps done. Feeling pumped up. Here we go. We're going on to back. Back. Okay, you got three. I'm gonna try and stay. I'm gonna try and start heavy. I'm gonna go 20 pounds back is the largest muscle. Okay, three reverse grip rows this way. One, two, three. And then you flip your grip. Three neutral rolls right there. Palms face in. So palms face out, then palms face in. This can be a struggle for me. These twenties feel extra heavy today. We go in three and two. Hinge it over, palms face me. Let's go. Row for 3, 2, 1. Flip your grip, palm face in, row for 3, 2, 1. Flip your grip, palms face out. Row for 3, 2, one. Flip your grip, palms face in, row for 3, two, one. 10 seconds. Flip your grip, palm, face me. Go. 3, 2, 1. Flip YOUR grip. Last three, let's go. 3, 2, 1. Weights are down. Whoa. Huh? That's challenging. Well, you feel every muscle that you worked before, right? Right. Like it's all connected. I'm gonna go down to my 15 for the second set. Biceps are turned on. They are tired. Gonna keep good form. Here we go. You're on in three and two. Let's go, River. Go. Strip. Three, two, one. Flip your grip. Palm face in. Go. Three, two, one. Flip your grip. Palm face out. Row three. Elbow to hip. Elbow to hip. That's where you're pulling. Loose grip, nice. Elbow to hip. Squeeze that back. Squeeze the back, not the dumbbell. The tighter you squeeze the weight, the more bicep you're getting. We want to hit that back. Want to hit that back? Let's go. 5, 4, 3, 2, and 1. You're done. Set them down. Rest for 15. Your burnout move is a wide gorilla row. You take those weights, palms are always going to face you. You cross them like a gorilla does. Big pull, switch, pull, switch, pull. We're going to hit a little bit more of the upper back. Yes. 30 second burnout in three, two. Let's go. Let's go. Row. Gorilla rows nice and wide, upper back. 30 seconds and you're done with back. We're moving on again. Another move from metcon that we are bringing back from our new program that dropped this new year. You guys loved it. We're bringing it back. Let's go. Final 10. Come on, pull. You got this. Yes, you can. Right here. Five, four, three, two. You're out. Whoa. All right, we hit the shoulders with the biceps. We hit the back. We're gonna drop down to the ground for the chest. All right, we're gonna drop down to the ground for the chest. We're gonna hit chest. I'm gonna try and go heavy, stick with my twenties. Just like you just did for your back. You switched your grip after three rows. Same thing for chest. You're gonna give me three standard chest press, right? One more. Two, three. Flip your grip. Palms face in. Narrow press for three. So three standard chest press. Three narrow grip chest press. That's what we do. In three, two. Let's go. Let's go. Down, up, push. One, two, three. Flip your grip. Palms face in. Elbows graze the rib cage. Push. Narrow press. Two one. Palms face away from the body. Standard press for three, two, one. Flip your grip. Elbows drop down towards the side of the body. Narrow press gets a little bit more shoulder. Tricep Nice. Standard press. Come on, finish it. Last three, two and one. Take a break. Rest for 15. Do it again. I like the three and three switch. It just gives me something to focus on mentally right during that 30 seconds. Because we're just going back to back a lot of reps here. All right, pick up those weights. You're back on in three. Let's go. Three standard three, narrow and two. Let's go. Let's go. Push for three, two, one. Flip your grip, palms go in narrow. Press for three, two, one. Flip your grip, palms face out for three, two, one. FLip your grip, palms face in for three, two, one. Flip that grip, palm face away. Come on. Three. Finish strong. Two, one. Final three seconds. Let's finish it with three, two, and one. Whoo. Bananas. Your burnout is going to be tough after that. Those 20s felt heavy. And your burnout is good old push ups. Good old push ups. They had to be in here. They had to be. They had to do push ups, right? 30 seconds of push ups. 30 seconds of push ups. Yes. Say, yes, I can. Let's go. My chest is feeling it, my arms are feeling it. I'm going to do. This workout is tough. I'm going to do as many as I can for my toes and drop to my knees when I need to. It's your burnout, and it's 30 seconds. Yes, your burnout is 30 seconds. We go in three, in two. Let's go. 30 seconds of push ups. Yes, you can. Down, up. Come on. Inhale down. Exhale, push. Inhale, down, exhale, push. You got this team so stinking strong. That's what you are right here. Come on. Inhale down. Exhale, push. I drop to those knees. Come on, crank them. Let's go. Crank it out, crank it out. 10 seconds. 10 seconds. Yes, you can. Yes, you can. So strong. That's what you are right here. 3, 2, and 1. Arm day is getting me today. It is tough. All right, we are going back to our backside. Let's see. We did chest press, now we got skull crushers. I'm gonna drop down to my 15s. Triceps. The one muscle group we have not hit yet is your tricep. All right, here we go. Triceps. Gonna give me a skull crusher. We're gonna add a little bit to it. A pause. So you're gonna lower, hold two up on one. So you're holding for a two count at the bottom time under tension at the hardest part of the exercise. We go in three, two. Let's go. Let's go. Lower those weights and hold two up on one. Lower. Hold two up on one. Taking out that instant muscle reaction to just push back up, forcing you to hold the exercise at the hardest part of the exercise. Come on. Hold two up on one. Making sure that you're in control of the weights the entire time. You got this. Inhale down, hold two. Big exhale up. Inhale down, hold two. Big exhale up. And you're done. It's getting heavy. It's getting heavy. Rach, how we doing? How we doing? You can't cheat strength. Can you cheat strength? Nope. You can't cheat it. We're back on second set. Second set. In three. In two. Let's go. Let's go. Okay. You know what this is reminding me of, though? What? In my opinion, our most underrated arm workout. You know what I'm gonna say. No, I don't. It's the Tabata arms that you filmed when you were pregnant. Oh, yeah. Fifteen minutes. A pink tank top. Yep. If you haven't tried that, one try, I think is the most underrated workout we have. It's so tough, so stinking hard. There are no breaks. Ah, come on. Five. Five seconds. Final five. Four, Three, two. And one. Why was that pause. So much harder than a normal. All right, your burnout. Your burnout. I'm going to keep one weight. I'm going to keep one weight. Rachel's going to go into a dead bug. I'm going to go bent arm, bent knee so his triceps stay turned on, and I go crunch, crunch. Yes. We go in three, two. Let's go. 30 seconds. Crunch, crunch. If you're with me, your elbows and your knees come together. Boom. Right there. Boom. Nice. Here's Rachel. You got a good dead bug. You can add a dumbbell or no dumbbell. You can do all this with just your body weight for this exercise, for the burnout. Come on. Yes, you can. What would it look like If I said 10 more seconds? Go. 10. You got this. Nice work. Come on. Keep pushing. Right here. 4, 3, 2, 1. Nice work. Nice work, team. All right, now we're gonna put it all together. I'm gonna come into a nice V sit. All right, so we hit every muscle group. Now we got two big power moves. They're gonna put it all together. I'm gonna come into a V. Sit right here. Just like this, right? I'm gonna go back into a crunch. I'm gonna set my weights between my legs. Try and stick with 15s. Roll back, roll up. I'M going to find my weights. Curl punch, set them down. Rachel's just going to stay in that seated position, alternating curl press. So you can always omit this crunch part. 30 seconds in 3, 2. Let's go. I roll back, roll up, find my weights. Curl punch, set them down with control, roll back with control, roll up. Really call this arms and abs right here. Arms and abs. Nice work, team. 30 seconds. Come on. Curl press. You got it. Make sure you're breathing through this. Exhaling at the hardest part of the exercise, typically when you're pressing overhead. Nice work. Last five. Four, three, two, one. Nice work. Set them down. Stay right here. You're gonna do it again, right? Shoulders on fire yet? Shoulders on fire. Shoulders on fire. Yep. Shoulders on fire. We feel. Nope. Involved in pretty much every exercise. You go in three, two. Let's go. If you're with me, roll back, roll up, find that weight. Curl press, set it down. Come on. Roll back, roll up with control. Come on. You got it. Come on. Keep pushing. You are so stinking strong right here. Finish arm day. This is move six of seven. Move six of seven. Seven. You got this, guys. You got this. Stay with me. Nice work. Finish it. Last 5, 4, 3, 2, 1. Ready for that burnout, rage? Ready for that burnout? I'm not. I'm not sure we got either. I'm gonna try and do it with weights. You can always drop down and do this with body weight. You're just finding a nice seated position right here. Sit back, engage the abs, and punch, punch. 30 seconds in three, two. Let's go. Punch, punch. 30 seconds. Throw those punches. Come on. Come on. Farther you sit back, the harder it's gonna be, the more that core is turned on. Yes, you can. Come on. You showed up today. Put in the work right here. Don't just go through the motion. Put something behind those punches. What would it look like If I said 10? 9. You got this, team. Stay with it. So stinkin strong for three, two, one. Way to go. One more move, guys. One more move. You ready for it? Let's go. All right. It's a big one. It is. Push up double row. Push up double row. So I push up row twice on the right. Push up row twice on the left. Yes. Push up row. Push up row. It's your final move. There's no burnout after this. This is the big kahuna. This is the finisher. Push up double row. 30 seconds. You do it twice. Twice on the right, twice on the left. Come on. This is it. We go in Three. We go in two. Let's go. Big finisher. Push up row twice on that right arm. Push up row twice on that left arm. Nice. Push up row twice. Yes. You got it, guys. Come on. Yes. You were made to do hard things. You are so strong. Come on. Do your best right here. Doesn't matter if you drop to your knees. You do your personal best today. Whatever that looks like for you. Finish four, three, two, one. Nice work, Rachel. One more time and that's it. There's no burnout after this, guys. This is it. This and stretching. This and stretching. Say yes. I can get your mind right. That last 30 seconds starts in three. In two. Let's go. Let's go. Give me the push up row twice on the right. Let's go. Push up row twice on the left. Yes, you can. Come on. Push up row twice on the right. It should be hard. It's your final move for that upper body burnout day. Come on. Come on. Finish it. Come on. Fight. For each rep. Right here. Finish strong. Last 5, 4, 3, 2, 1. Struggle. Last. Way to go. We did it. Efficient, right? An efficient 20 minute, 25 minute arm workout. You just cranked it out. You can add on mobility, you can add on abs if you want, add on a walk, but that's it. Let's go. Let's stretch. I'm done. Arms are just toasty. Take that towel. We can go kneeling. You can always bring it up to standing. Big inhale up. Same thing we did at the beginning. You're giving me that nice side body stretch. Back up to center. Nice side body stretch. Nice. Back up to center. Right here. We're going to do this fun move. I'm going to turn this way. Rachel, you can show them this way. I'm going to drop the towel right here. Reach around with my opposing arm and grab it. I'm going to pull down on the towel to hit the upper arm tricep. I'm going to pull up on the towel to hit the shoulder of the hand that's on the bottom of the towel. Pull down, seesaw up. There we go. Should feel really good. Great way to open up the tricep and the shoulder and then pull up one more time. Nice. Release that towel. Come on to that puppy dog stretch. You can put your hands right on that towel. Slide it out away from you forehead can hit the mat. Give me a big inhale, big open mouth, exhale. Think about dropping your armpits down towards the ground. Opening up those lats. Big upper body day. Holy bananas. Let's switch it out. So other arm is going to come up top. Other arm is going to reach around behind back again. The pull down for the tricep. Shoulder pull up. You're going to open up this tricep or this shoulder right here. Feels so good. I love that pull up. I do too love that pull up. Let's do it again. Pull down. Nice work you guys. So proud of you for showing up and finishing this arm day. Such a solid arm day. I don't know, it just crushed me today. It got me. Grab those heavy weights and get after it. Sometimes 20 minutes is all you need to just really get after those muscles. It's all about taking that muscle group to fatigue. Right? Progressive overload. Flop one more time. Nice. Drop it here and just flap those wings. Flap those wings. I'm so proud of you guys for crushing arm day. Thanks for showing up. Thanks for working hard. We'll see you back on the mat for another workout really soon. Have a good day. Thanks so much for crushing arm day with me. If you loved it, hit subscribe to our YouTube channel. I've queued up an ab workout you might want to add on right here. Otherwise, if you enjoy strength training, you've got to check out our free two week strength program at home in this playlist right there. Have a great day.