25-Minute Dumbbell Arm Workout (Strength Training)

Build strong arms at home with this 25-Minute Dumbbell Arm Workout🔥

7 of the best dumbbell arm exercises to build strength in the shoulders, chest, triceps, back and biceps - all in under 30 minutes. You and I both LOVE this "strict-set" format -- it's such an amazing way to build muscle in a short period of time!

✨THE WORKOUT: 25-Minute Dumbbell Arm Workout✨

► EQUIPMENT: Medium to Heavy Set of Dumbbells. We're using 10-20 lbs. And optional sweat towel.
*Discount Code: NMLTQ5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
✔️ 7 Dumbbell Arm Exercises
✔️ Timed Intervals (30 seconds work per exercise, followed by 15 seconds of rest)
✔️ Strict Sets (repeat each arm exercise x2 sets, back-to-back)
✔️ 30 Second Burnout Exercise Between Moves

►Workout Outline:
1️⃣ Shoulder Raises: Around the World Shoulder Raises
🔥Burnout: Rapid Alternating Neutral Presses

2️⃣ Bicep Curls: Hammer Curl to Wide Curl
🔥Burnout: Rapid Alternating Hammer Curls

3️⃣ Back Rows: 3 Reverse Grip + 3 Narrow Grip Back Rows
🔥Burnout: Wide Gorilla Back Rows

4️⃣ Dumbbell Chest Press: 3 Standard Chest Press + 3 Narrow Chest Press
🔥Burnout: Push Ups

5️⃣ Skull Crushers: Pause Skull Crushers
🔥Burnout: Dumbbell Crunch

6️⃣ V-Sit Crunch + Curl + Press
🔥Burnout: Seated Punches

7️⃣ Push Up + Plank Rows

►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
06:00 Shoulder Raises
08:40 Bicep Curls
11:15 Back Rows
13:50 Dumbbell Chest Press
16:50 Skull Crushers 
19:25 V-Sit Crunch + Curl + Press
21:55 Push Up + Plank Rows
23:55 Cool Down + Stretch

💜 Learn more about the benefits of dumbbell arm workouts in this post:
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👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
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🌟 TRY MORE of My POPULAR Arm Workouts on YouTube:
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#upperbodyworkout #armworkout #dumbellarmworkout

[madisonengquist]

Another workout to add into my favorites list! And nothing brings a little more energy to a set of heavy curls than getting a shout out! What a wonderful surprise! Thanks, Lindsey!

[courtneysorenson]

"Don't just go through the motion. Put something behind those punches." I needed to hear that today! Doing this as part of the deload week and this week has been so good for me. Using lighter weights has made me more intentional with my movement. I feel like so often, in my workouts, I just go through the motions. But this week, I think I have been more sore with lighter weights because I have just been more intentional with my moves! Thank you Lindsey!

[firenzie]

The workout with strict sets just flies so much faster! Love it! I’m a big fan of v- sit ups so it was great seeing it in another workout 😎

[heatherpoletti]

That was craaazzyy hard! I used 20, 12 and 3lbs. I completed this after your latest 30 minute 3-2-1 workout.

[LynneCollier-IGTC]

I love, love, love it when you add mobility into the warm-up! That was such a quick and effective workout!!

[chrisbruno]

Arm day ✔ loving this deload week especially since I’m just coming back from vacation!

[saram]

Finally used 20lbs for most of the workout! 🎉

[karend]

thank you for the great content! Your energy and enthusiasm makes a home workout awesome and something I look forward to! ❤

[pulatwala]

Yup it was hard but I was happy to see that you're also really feeling what we're feeling, thank you for pushing yourself in front of us and inspiring us to do the same. 🔥🔥🔥

[Blahblahblahblahhhhh]

I love love love strict sets! Such a great way to mix up the workouts but also even though they are hard, they feel less hard mentally than a cardio or hiit workout.

[carmellawalling]

This was such a burner! I loved the burnout moves in between circuits. Strict sets is one of my favorite formats so this was a great start to my morning. Formal request for the next arm workout to start with back because my shoulders and biceps were too fatigued to lift heavy for my back. Also I loved how Rachel looked like she was dancing with the shoulder burnout move! Made me smile through the pain!

[lizzettebonfanteg]

This was awesome right after a 2 mile walk/run in the treadmill. Thank you for these accessible videos ❤

[feruzahijra]

Omg that triceps pause was tough…. Seriously the most you underrated workout ever

[janagrote]

LOVE the strict sets and mobility moves! Your workouts are my favorite!

[christinestoudnor]

Thank you for the best arm workout & for providing modifications!

This is so inspiring too!

[LaurenCarrell]

One of my favorites!! Loved this format so much

[kelseymorrow]

My new favorite arm workout! You do such a great job taking basic moves and changing them up just a little bit to always make things fun!

[RBlazzard]

It may be short, but it is not easy! Fast and effective. Thank you for the great arm workout!

[amy-rosepuckett]

I really appreciate the comprehensive warm-up! Great workout

[malkablowy]

Loved this!! Thank you for helping me have a feel-good pregnancy (week 28, time flies!!)