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This 20-Minute Upper-Body Dumbbell Workout Will Tone Your Arms

This 20-Minute Upper-Body Dumbbell Workout Will Tone Your Arms

Much of your gym class days are long gone, but developing upper body strength remains important. Whether you'd like to learn to pull up later or simply fear for your life each time you try to lift the heavy item from the bottom shelf of your closet, demonstrating your muscles some love won't ever go unappreciated.

Since you don't have to leave your living room to get in a legit upper-body workout, just a pair of dumbbells or two, plus a yoga mat, can you make every muscle in your body tremble.

Incorporate an upper-body dumbbell workout into your schedule a few times per week and not only will you feel more equipped carrying everything, but will also notice the muscles in your back, arms, and abs finally pop out. Wonder Woman, are you? You’ll be surprised by what a muscle-building workout can do for you.

To follow along with the exercises below, try a complete workout, beginning with the warm-up moves that prime your muscles to work hard, and then proceed to the must-do movements that help you achieve major results.

Doing as many of the workout's exercises as possible for 20 minutes, using your mat, dumbbells, and good upper body moves is a good idea. Rest when needed, then continue on to the next exercise in the cycle.

Upper-body workouts don't have to be long and tedious. This quick workout will help you achieve the results you are looking for.

We all know that in order to see results, we need to put in the work. But sometimes, especially when it comes to our upper bodies, that work can feel daunting and endless. That's why this quick upper-body workout is perfect for busy ladies who want to tone their arms, chest and back without spending hours in the gym.

This workout consists of three exercises that you can do anywhere with no equipment needed. Do 12-15 reps of each exercise, and repeat the circuit three times for a total of 36-45 reps. And if you're short on time, just cut the number of reps in half and do them twice!

The first exercise is a reverse fly. To do this, stand with your feet hip-width apart and hold a weight (or water bottle) in each hand with your palms facing your body. 

This 20-Minute Upper-Body Dumbbell Workout Will Tone Your Arms

Cactus Arms exercise

The cactus arms exercise is a great way to improve your shoulder strength and stability. This exercise can be done with or without weights, making it a versatile option for anyone looking to improve their shoulder health.

To do the cactus arms exercise, stand with your feet hip-width apart and hold a weight in each hand with your palms facing your thighs. Bring your arms up to shoulder height, keeping them parallel to the ground. Hold for a few seconds before lowering them back to starting position. Repeat 10-30 times.

How to start standing on the mat, feet hip-width apart. Bring elbows together and up so arms form 90-degree angles. Keeping core stable, open elbows as wide as possible. Then, bring them together again. That's one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.

Shoulder Rolls

Shoulder rolls are a great way to improve your overall range of motion and flexibility. They also help to loosen up your shoulder muscles and increase blood flow. To do a shoulder roll, stand with your feet hip-width apart and slowly roll your shoulders forward, then backward. Repeat 10 times.
To start standing on your knees by feet and as wide as possible, keep your core engaged. Use this core power to start lifting your shoulders up toward your respective ears. Pull your shoulder blades back as you start opening your chest. Pull your shoulder blades upright, away from your ears, then lift them up toward where your ears are. Next, push your shoulder blades toward the ceiling, then lift them up once again toward your ears. That's one rep. Complete as many reps as possible in 30 seconds, and then continue to doing them.

Jumping Jacks

Performing jumping jacks is a great way to start your day or to get your heart rate up during a workout. This simple exercise can be done just about anywhere with little to no equipment needed. They are a great way to warm up your body before starting another exercise routine and they help improve your overall cardiovascular health.

How to quickly and easily start standing up with hands by sides. Bring legs wide open, making them slightly wider than the hips, and bring hands overhead. Bring legs back together, arms down by sides, and stand up. Do as many reps as possible in 30 seconds, then work on doing the next movement as quickly as possible.

Inchworm Walkouts

Inchworm walkouts are a simple, yet effective way to improve your flexibility and balance. This exercise requires you to walk forward in a plank position with your feet together, and then take small steps forward with your hands. Be sure to keep your back flat and your core engaged throughout the entire exercise.

Stand up straight, then fold forward. Gently bend the knees (a slight bed is acceptable in the lower legs), start walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. This is one rep. Repeat as many times in 30 seconds as you can, then continue to the next step.

Shoulder Taps

There's a new way to get fit and it doesn't involve a single piece of equipment. It's called shoulder taps and it's simple - all you need is some space to move in and the willingness to work up a sweat. To do shoulder taps, stand with your feet hip-width apart. Lift your left arm straight out to the side, then touch your right shoulder with your left hand. As you touch your right shoulder, quickly lift your left leg and tap your left toes on the floor behind you. Then return to start position and repeat, lifting your right arm and touching your left shoulder. Continue tapping back and forth for 30 seconds to one minute.

Shoulder taps are a great way to get fit without any equipment because they work multiple muscles at once. You're working your shoulders, abs, hips, and quads with each rep.

How to come into plank position, with the body straight, hips in line with the shoulders, and feet close to hip-distance apart (feet can be wider if more stability is needed). Bring your right hand toward the left shoulder, keeping your core engaged to maintain stillness in the hips, then lower your right hand to the ground. Bring your left hand toward the right shoulder, then lower back down. That's one repetition of the motion. Perform as many repetitions as desired.

Downward Dog To Plank

In a yoga class, there are many poses that are practiced. One of the most popular is downward dog. This pose is a great way to open up the hips and hamstrings. Additionally, it strengthens the arms and legs. After practicing downward dog for a while, many people want to move on to more challenging poses. The next logical step is plank pose.

From standing position with feet hip-width apart, hands shoulder-width apart, lift torso to move into downward-facing dog pose, feet pressing against the ground and tailbone pointing up. Return to standing position to complete one rep. Complete as many reps as possible in 30 seconds, then continue on to the next exercise.

Alternating Military Press

The alternating military press is a weightlifting exercise that targets the shoulder muscles. This exercise can be performed with or without weights, and it is a great way to build strength and size in the shoulders. The alternating military press can be performed using two different techniques- the traditional military press and the Arnold press.

Stand with left foot forward and left knee bent at 90 degrees. Bring your right hand and right leg up, leaning left. Push right elbow up with the weight on your right shoulder. Do so using your free hand until your right biceps touches your right ear. Lower to down to return to starting position and repeat with left arm. This is one rep.

Single-Arm Bent-Over Row (Right Side)

The bent-over row is a weight training exercise that primarily works the latissimus dorsi muscles of the back, as well as the biceps and rhomboids. The bent-over row can be done with a barbell, dumbbells, or kettlebells. When using a barbell, the most common form is to stand with your feet hip-width apart, bend at the waist, and grasp the bar with an overhand grip.

Reverse Table-Top Pull-Through

A reverse table-top pull-through is a great way to strengthen your core and improve your balance. This exercise starts with you in a tabletop position with your hands directly below your shoulders and your knees bent 90 degrees. From here, you will slowly lower yourself down to the floor while keeping your back straight. Once you reach the floor, use your hands to pull yourself back up to the starting position. Be sure to keep your core engaged throughout the entire exercise.

How to effectively start a table-top exercise by lifting hips with knees over feet, and shoulder blades over wrists, so a straight line is formed from head to toe. Keeping hips raised, steadily lower hips down and through shoulders and extend legs. Pull one's back through to start. that's one repetition. Complete as many as you can in 45 seconds.

Renegade Row

Renegade Row is one of the best exercises for working your entire body. It torches calories, builds muscle, and improves your cardiovascular health. Plus, it's easy to modify to make it more challenging or easier, making it a great option for people of all fitness levels.

How to start from the plank position, holding dumbbells in one hand while resting on the hands. Pull the right elbow a bit toward the ceiling until it is near the rib cage, then return it to starting position. Repeat this on opposite side. That's one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds, and then proceed to the next move.

Glute Bridge Chest Press

In the fitness world, there are many exercises that people use to target different areas of the body. One such exercise is the glute bridge chest press. This exercise targets the glutes, chest and arms. It is a great exercise to do for people who are just starting out in weightlifting because it is a relatively simple exercise that can be done with little to no equipment.

The glute bridge chest press can be done using either free weights or a Smith machine. To do this exercise using free weights, you will need a weight bench and two dumbbells. Sit on the bench with your feet flat on the ground and your hands placed on top of the dumbbells, which should be positioned next to your hips. With your feet flat on the ground, press your hips off of the bench and lift the dumbbells until they are directly over your chest.

How to start from the plank position, holding dumbbells in one hand while resting on the hands. Pull the right elbow a bit toward the ceiling until it is near the rib cage, then return it to starting position. Repeat this on opposite side. That's one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds, and then proceed to the next move.

Alternating Side Plank

Alternating side plank is one the best exercises you can do to improve your core strength and stability. It also works your glutes, hamstrings, and shoulders. Start by lying on your side with your elbow directly under your shoulder and legs stacked. brace your abs and lift your hips off the ground, then hold for 30 seconds. Repeat on the other side.

How to start in plank position with shoulders over wrists and feet hip-width apart. Lying on feet, bring right arm up to chest height, then open it against ceiling. Repeat on opposite side. That's one rep. Complete as many as you can in 45 seconds, resting afterward for one minute before taking the next step.

Seated Arnold Press

The seated Arnold press is a variation of the traditional shoulder press that can be performed with either dumbbells or a barbell. This exercise is a great way to target the front and middle deltoids, and can also help improve shoulder stability. To perform this exercise, sit in a sturdy chair with your feet flat on the floor and your back against the backrest. Hold a weight in each hand with your palms facing forward, then press the weights overhead until your arms are fully extended. Contract your deltoids to hold the weights in place, then slowly lower them back to the starting position.

Start seated with legs fully extended out in front of body with knees bent at a slight angle. Hold a dumbbell in each hand in front of body, with palms facing each other, elbows forming 90-degree angles. Creating an arc motion, lift elbows up and out to sides until palms face forward. Follow the same arc and bring elbows down and back together. That's one rep. Complete the process.

Renegade Row

Renegade Row is a challenging and fun workout that can be done almost anywhere with no equipment required. This total-body workout targets the upper and lower body, as well as the core, and can be modified to fit any fitness level. Renegade Row is a great way to get in a quick and effective workout, and it's perfect for when you're short on time.

In plank position with dumbbells in both hands on the ground, pull right elbow toward the ceiling until the right wrist reaches the ribs, then return to floor and repeat on opposite side. That's one rep. Complete as many reps as possible in 45 seconds, and then rest for 10 seconds. Then, proceed to the
next move.

You can do this workout at home or in the gym.

No matter your fitness level, this workout is for you. You can do it at home or in the gym. The workout is simple and only takes about 30 minutes. You will need a set of dumbbells and a bench or sturdy chair. The routine consists of three rounds of 10 exercises.

What are the benefits of doing this workout?

There are many benefits to doing this workout. It can help you lose weight, tone your body, and improve your cardiovascular health. This workout is also a great way to get in shape before the summer.

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