Dumbbell-Only Arm Workout

Hey guys! Today we'll be doing a dumbbell only arm workout that you can do right from home. This won't be in a follow along with me style like many of my other workouts. We'll just be giving you a general overview and I'll also include a workout diagram at the very beginning and end of the video so that you can take a screenshot of that and take that with you to your gym or to your bedroom or to your home gym or wherever you're working out. If you enjoy that follow along with me style kind of workout video, make sure to check out my follow along with me workout playlist here on YouTube. Today's video is also in collaboration with Solve who makes really great high quality affordable earbuds, headphones, speakers, etc. I'll give you guys more details about Solve in just a little bit. Let's get this workout started! I'll be working out at my apartment gym today and you know they never play good music so I brought my own. Popping in my Solve S-Fit earphones in the color black. These ones are completely wireless, bluetooth, waterproof and have up to 33 hours of playtime which is a lot of workouts that I can do without worrying about them dying and then being musicless for a workout which is never fun. These also have a really unique 3-bit wing-shaped lock that really helps them stay in my ears even when I'm moving around a lot so they're not falling out every couple of minutes which is one of my favorite things about the Solve S-Fit earphones. I also appreciate how strong the bass is on these because most earbuds do not have a strong bass at all and you know we'd be needing that bass for a kick butt workout. Anyways the Solve S-Fit earphones come in a bunch of fun colors besides black. When you purchase them you get the rechargeable holding case, charger, little keychain, hug, different sized ear tips and 3-bit wing-shaped locks so you can customize the fit to your ears. The Solve S-Fit earphones have everything you could ask for and need for any kind of workout or just for recreational everyday use. I'll leave my discount code and link down below for you guys to check out. We'll be doing three tri sets for this workout. A tri set is three exercises, one performed right after the other followed by rest and then repeated again. The first exercise in each tri set will target your shoulders, the second your biceps and the third your triceps. For the first tri set we'll be doing an arm row press for 12 reps followed by standard bicep curls for 12 reps and then an overhead tricep extension for 12 reps. After doing those three, rest for one to two minutes and repeat that over three more times. For the arm row press, start it like a shoulder press except when you lower the dumbbells back down. Rotate your elbows in towards each other, back out and then up into a press again. All of that is one rep and we'll be doing 12 of them. Right after Arnold presses, we'll do 12 bicep curls. Try your best to keep your elbows tucked into the sides of your rib cage so that you can better isolate your biceps. Exhale as you contract your biceps to curl the weight up and inhale as you lower them back down. The last exercise in this tri set will be an overhead tricep extension for 12 reps. Start with elbows bent and dumbbell lowered so the bottom of the dumbbell touches your upper back, then contract your triceps to lift the dumbbell up, trying your best to not allow your elbows to flare out too much to the sides. Exhale as you lift the dumbbell up and inhale as you lower it. After completing one set of each of those three exercises, take a one to two minute rest and repeat that tri set over again three more times. When you've completed the first tri set a total of four times, it's time to move on to the next one starting with front to lateral raises for 12 reps. One front raise plus one lateral raise equals one rep. For the front raise, simply bring your hands out straight in front of you with palms facing the ground so that your arms are about parallel to the ground. For the lateral raise, bring your hands out to either side so that your arms are about parallel to the floor and palms also facing the ground. Elbows should be slightly bent throughout the entire movement and not completely straight. Following, we'll do static hold bicep curls for 12 reps on each arm. Hold one double up while the other arm does 12 curls and then switch arms, keeping your elbows tucked into your sides at all times on both arms. For the tricep exercise in this tri set, we'll be doing skull crushes for 12 reps. I'd usually lay on a bench but if you don't have one, simply lay on the ground, keeping your upper arms about perpendicular to the ground. Bend your elbows to bring the dumbbells towards your head and then contract your triceps to bring them back up. Try your best to keep your upper arms in a stable position throughout the entire movement. Just like the first tricep, rest one to two minutes after completing one set of each exercise and then repeat for a total of four times. The last tricep, we'll start with bent over rear belt flies for 12 reps. Bend forward at the hips with knees slightly bent with back at about 45 degrees, keeping your elbows bent at about 90 degrees. Start with arms right by your side and then lift your elbows out to the sides until your arms are about parallel to the ground. Exhale as you lift the dumbbells out to the side and inhale as you lower your arms back down. Next step, we'll be doing 21s. These are named 21s because we did 21 reps total, starting with seven half reps at the bottom of the bicep curl range of motion, curling up until our forearms are about parallel to the ground, then doing seven half reps at the top, lowering the dumbbells down until they're about parallel with the ground, and then a full seven reps to finish it off. As you guys already know, try your best to keep your elbows tucked into the sides of your rib cage to help isolate your biceps as much as possible. Following 21s, we'll do tricep kickbacks for 12 reps on each arm. Find something to lean against, whether that's your bed or a table. Stagger your feet a step or two away from the bench and bend forward at the hips about 30 degrees. Keep the upper part of your arm touching the side of your body and your elbow about parallel with the ground. Start with elbow bends and contract your tricep to extend your arm back up and out, keeping your elbow up high. Exhale as you bring the dumbbell up and out and inhale as you lower it back down. Follow this tricep up with a one to two minute rest and then repeat this tricep three more times. Thanks so much for stopping by and working out with me today guys. If you enjoyed this workout of course, don't forget to leave a thumbs up and if you're not yet already subscribed to my channel, make sure to do that and turn the notification bell on so you don't miss out on my other workout videos. And if you'd like to see even more workouts and fitness tips from me, make sure to also like me on Facebook and follow me on Instagram. And of course, if you're on the lookout for some really great high quality speakers, headphones, and earbuds that won't break your bank, make sure to check out So. I'll leave my discount code and link in the description. Thanks so much again for hanging out with me today guys. I'm wishing you all a wonderful rest of your week.