12 Minute Dumbbell Arm Workout of the Day

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

High intensity, minimal rest and great upper body work.

If there are no dumbbells and at the same time your level of training is rather low, you can use small bottles of water - this will also get your muscles a good load.

How to do a workout

The complex consists of four supersets, separated from each other by a 60 second rest.

All supersets have two exercises. You do each of them for 30 seconds, and then do one more circle without a break. Thus, one superset takes 2 minutes.

After that, you rest for 60 seconds, move on to the next superset and perform it in a similar way.

Superset 1

1. Half burpee without straightening.
2. Curls of arms with dumbbells for biceps.

Superset 2

1. Touching the shoulders in the lying position.
2. Press dumbbells up with a wide setting of the arms.

Superset 3

1. Push-ups with narrow arms.
2. Bent-over dumbbell set.

Superset 4

1. Lifting dumbbells forward.
2. Dumbbells to the sides.

How to do the exercises

Half burpee without straightening

Get into the "lying position", then touch the floor with your chest and hips and rise back to the plank. With a jump, put your legs to your hands, and then return them back to the support position.

You can push up strictly or rise in a wave, like in a burpee - focus on your capabilities and level of training.

Curl of arms with dumbbells for biceps

Perform pulsating movements in a small range. Do not bend your arms too much - work within 15–20 centimeters from the right angle at the elbows.

Touching the shoulders in the lying position

Beginners can do the exercise with feet shoulder-width apart, more advanced athletes can put their legs together. In the latter case, you will have to strain the abdominal muscles more to keep the body from swinging.

Dumbbell press up with wide arms

Do not bring the dumbbells at the top, make sure that they are wider than the shoulders. Perform movements slowly and under control, eliminate inertia.

Push-ups with narrow arms

Place your hands under your shoulders, point your wrists forward. Push up until your chest touches the floor. Make sure that your elbows are directed clearly back.

If you are not strong enough, do push-ups from your knees.

Bent-over dumbbell set

Bend the body with a straight back and spread your arms with dumbbells to the sides. At the top of the exercise, bring the shoulder blades together, control the lowering phase: do not drop your arms abruptly - return them smoothly and under control.

Lifting dumbbells forward

Turn your arms with your palms towards your body, bend your elbows slightly and lift the dumbbells in front of you to shoulder level. Move smoothly and in control, tighten your abs to maintain a rigid body.

Dumbbells to the sides

Extend your arms with dumbbells to the sides to shoulder level and return them back. Do it under control, without jerking or swinging.