Dumbbells are a great, simple way to work out your upper body. Not only are free weights an extremely efficient way to build muscle, but they also don’t require a gym membership. Here are seven easy dumbbell workouts for chiseled arms:
This dumbbell workout by Shape Magazine can be completed in all of five minutes, but the circuit can be repeated two or three more times, depending on what your schedule looks like. The workout involves 5 moves with 20 reps each, back to back, with little to no rest in between.
In case the name didn’t give it away, this Buzzfeed workout has five moves. Each move has 10-12 reps, and the circuit is repeated four times total. You’re encouraged to use a challenging weight size, but one you feel comfortable with in order to achieve perfect form without injuring yourself. After completing 10-12 reps of each move, take a 30 second breather, and complete the circuit three more times.
Five seems to be the magic number in the beginner dumbbell workout world. This workout posted by Self has five easy-to-follow moves, and is to be completed with medium-weight dumbbells. They suggest starting with eight pounds.
POPSUGAR calls this workout “The Very Best Arm Workout for Beginners.” The trick to this workout is to do two moves back to back to really “feel the burn.” So, you complete the first move 10 times to complete a set, and then the second move 10 times to complete a set, and then switch back and forth until you’ve completed 10 sets of each. Then, you do the same for the second and third circuit.
This strengthening dumbbell workout by Men’s Fitness has six moves, and takes fifteen minutes to complete. You will need a flat bench for this one, as most of the moves are completed sitting or lying down, so you might want to head over to the gym if you don’t have one handy. The number reps for each move vary, and there is no specific set count—just work at it until you’ve completed a full fifteen minutes.
Family Circle’s 4 Easy Arm Exercises, like many other arm routines, have the added benefit of also working out your shoulders, back, and chest, building muscle there as well as in your arms. Each move has 3 sets of 15 reps, and they encourage you to complete the workout two times a week.
Building Muscle 101 explains the benefits of working out with dumbbells as opposed to using weight machines. It turns out dumbbells offer better weight balance, where machines distribute weight unevenly to your stronger muscles. They offer five simple moves to get you started, with between 2 and 3 sets of 12 each.
Now that you have the workout, get the gear! Check out Athlete Beyond’s collection of athletic apparel and get lifting.