Fit Tip - The Perfect 10-Minute Arm Workout with Dumbbells

In this Fitness Disrupted Fit Tip, Tom gives you a tried-and-true ten minute arm workout that you can incorporate into your workout routine today!

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Episode Transcript

Speaker 1 (00:00):
Welcome to Fitness Disrupted, a production of My Heart Radio.
I am Tom Holland and this is Fitness Disrupted. Fit
tip the ten minute perfect Arm Workout with dumbbells. Now,
this is a workout I have been doing for literally decades.

(00:21):
It works. It's simple. It's some basic exercises with a
little unique twist, and I'm telling you, if you do it,
if you do it frequently, if you do the exercises correctly,
with the correct amount of weight, you are going to
see changes in your arms. So this is just ten
minutes ten minutes, three exercises, three exercises that most of

(00:45):
you know. We're gonna do it in a circuit training format.
But here's the kicker. Here's where it's a little different.
You're gonna try to use just one set of dumbells.
You're gonna find that perfect weight to fatigue you for
all three exercises. Now, I know some muscles are bigger
than others, and you are stronger with some muscle groups
than others. But I want you to find that weight

(01:09):
that you can use for all three exercises. So generally speaking,
it's going to be lighter than what you normally use
for bicept curls or overhead shoulder presses. Triceps. There are
a smaller muscle group, so we're gonna find that in
between weight for me, and this may really surprise you,
fifteen pounds. Fifteen pounds is what I use. Okay, so

(01:29):
to sculpture arms, to strengthen your arms, shoulders, biceps, and triceps.
Those are the three muscle groups. Were focusing on simple
workout again under ten minutes. Right around ten minutes, three
sets of fifteen repetitions of three exercises. First exercise, overhead
shoulder presses. You're gonna hold those weights over your shoulders,

(01:53):
You're gonna press them up over your head, and you
are going to slowly lower them back down. I want
right around four second repetitions for every single repetition. So
that simple math, if you're doing fifteen repetitions each set
should take you one minute. Now you can do the math.
So you're doing three exercises, three sets, right around nine minutes,

(02:15):
and with the time it takes to transition, should come
out to just around ten minutes for all three sets. Okay,
overhead shoulder presses, and then you're gonna lower the weight
right back down bicep curls. Bicep curls slowly one to
one and a half seconds on the way up, slower
on the way down. You want the tension on your

(02:37):
muscles the entire repetition for all three exercises. After bicep curls,
then hold onto those weights, same weights. You're gonna bend
at the waist, hinge at your hips, You're gonna bring
those arms up and want your upper arms parallel to
the floor. So often people are using weights that are
too heavy or too light when it comes to most exercises,

(02:58):
and tricept kickbacks are no different. So tri sept kickbacks
and I want a pause. I want you to squeeze
at the top, so one to one and a half
seconds on the way up, squeeze and hold slowly lower
back down. All right, So there you go. We've got
three exercises, three sets. I don't want you to take

(03:20):
much time, if any, in between sets, and even if
you have more than one set of dumbbells, I want
you to try to find that weight because when you
go in a circuit training format, you're gonna have to
use lighter weight. So I know many of you out
there are thinking fifteen pounds. That's ridiculous, trust me, try it.

(03:44):
And this is a great way to vary your routine.
And you can do this at any time throughout the day.
And it goes to my whole philosophy of you don't
have to go to the gym, you don't have to
do an hour. You go. You know what, I want
to kind of target my arms this morning. You grab
that dumbbells and listen. If you don't have dumbbells, use

(04:05):
whatever you have that's heavy enough to fatigue your muscles.
And that's the beauty of just using one set of something,
but one set of dumbbells overhead shoulder press, transition right
to bicept curls, transition right to tri sept kickbacks, and
you do that three times through and I want you
to try to time it. See that each set comes

(04:28):
out right around sixty seconds. And this is the quote
unquote secret. When you go slower, when you keep the
tension on your muscles the entire repetition. You use lighter weights,
you can't swing, you can't use momentum, you actually decrease

(04:48):
your likelihood of injury and you increase your results. So
there you have it. The ten minute perfect arm workout
with dumbbells. Try it, let me know how it goes
for you. Thank you for listening. I am Tom Holland.
If you have not yet rated the show, please do so.
I would greatly appreciate it. Please and if you already have,

(05:09):
thank you so much. Please subscribe to the show so
you don't miss one. Great shows coming up and check
out the interviews I've done in the past at a
recent one with Deme car Nazis some amazing guests and
you can connect to me Tom h Fit on Twitter
and Tom h Fit on Instagram. My website Fitness disrupted
dot com. You can reach out to me through there

(05:32):
and thank you. Thank you for listening, and I love
hearing from you and any questions comments you reach out
to me with. I put that in the show. I
put that in a reader mail bag show, so I've
had great questions. Do not hesitate to reach out and
let me know what you want to hear about. Thank
you for listening. I am Tom Holland. This is Fitness Disrupted.

(05:56):
Believe in Yourself. Yeah. Fitness Disrupted is a production of
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