Without a pull-up bar or a specific gym setup, it is still entirely possible to produce overly upper-body strength. To be even more precise, dumbells and a mere 20 minutes of your time is all you need to motivate the biceps, triceps, and deltoids. Home, small room, or machine-free training? If you can answer any of the above-mentioned conditions with a yes, then you’re a good candidate for this quick and really effective routine.
Very likely, the “20-Minute Dumbbell Arm Workout” designed by Caroline Girvan will be the most watched upper-body training on the internet. The fact that this one has gained millions of views is indisputable. The most critical part of it is the combination of compound and isolation moves, as well as the fact that it is still suitable for the largest number of athletes.
Things Needed
The workout equipment required for the exercise are a pair of dumbbells that challenge your muscles just the right way. You can preferably have adjustable dumbbells that set the load to suit your level. In addition, it is also a good idea to have a yoga mat in your possession for all the floor-based exercises.
She went for 8kg (about 17.5 lbs), but this can vary based on your fitness level.
Plan of the Workout
The circuit is timed. Every move consists of 40 seconds of exercise and then 20 seconds of rest. The time of the workout is fixed at 20 minutes and it contains exercises that you can do while standing as well as some of them are floor-based.
The last portion consists of two parts, the first of which deals with the standing arm exercises. The second part aims at the total exhaustion of the arm muscles, so it involves the use of the floor for bodyweight presses and push-up variations.
Most Important Workout Details
These are the general exercises which vary slightly in order but the common movements you would see in the training are as follows:
1. Biceps Curls
This is the plainest effort to concentrate on and develop the biceps. Get positive results by using good form and controlling the tempo at all times.
2. Shoulder Presses
The main objective is the deltoids, and secondary is the development of the strength of the upper part. Always ensure that your core is firmly kept so that you avoid bending.
3. Triceps Kickbacks or Skullcrushers
These are the exercises that get to and tone the triceps at their back. Always remember to keep the elbows straight.
4. Upright Rows
Trapezii come into play, as well as the deltoids and they are the ones that give the body the rounded look it deserves.
5. Push-Up Variations (Standard, Wide, Triceps)
These are your go-to exercise that targets the upper body, and they engage the chest, shoulders, and arms, and the core. Pick an option where you have to put your legs on the floor if necessary.
6. Floor Presses or Chest-to-Floor Push-Ups
You will be able to tone the triceps and at the same time develop the deltoids, especially the front of the shoulders, which also push the chest. Perfect for simultaneously working triceps and frontal delts in addition to pectorals hypertrophy.
About the workout
This is intended for the following:
- … beginners who are gradually progressing with light weights
- … intermediate exercisers looking for a powerful upper body training
- … advanced lifters who are in the final part of their arms workout
- … everyone who does not have ample space and time in the house but wants to stay fit and healthy
If this is your first time, you can cut the time of the work to 30 seconds and lengthen the rest. Another choice is to skip the push-ups or substitute them with something that is not so hard for your upper part of your body until you gain strength.
Magic of This Dumbbell Workout
This workout is not only aimed at a particular muscle group of the arm. Rather, it fully utilizes the whole muscle system hence it is a complex of various exercises which are compound exercises – they deal with their associated muscles – the antagonists and the protagonists: when one moves the other reacts. It works the chest and the core at the same time.
The isolation and compound exercises combination refers to:
- The process of reaching muscular definition and endurance
- Bettering the stability of the joints and the control of movement
- You are working on energy consumption and at the same time you are swapping fat with muscles
Moreover, the time-bound structure is providing a slight cardio effect that becomes greater during the push-up sequences.
No gym, pull-up bar, or even a full 60-minute session are necessary to build your upper body. This 20-minute arm workout with the use of dumbbells is fast, effective, and truly does the job of creating stronger and more sculpted arms and shoulders.
Dedicate yourself to it 2–3 times per week, and you will be well on your way to wearing clothes that will show results of a leaner and stronger body.
RelatedPosts
Just give me the word if you want a subsequent post either for a finishing set of exercises for the core or a version in a printable form for your readers!
