10-minute upper-body workout with dumbbells for women to tone arms


10-minute upper-body workout with dumbbells for women to tone armsMany women don’t pay enough attention to their arms. The skin on them tends to lose elasticity and sag, as well as excess fat can actively accumulate here, especially if your figure is close to the “apple” type.

In addition, the arms can ruin the appearance of your body, even if it is quite slim and trim. Therefore, it is important to pay attention to them during training. For women, exercises to tone arms with dumbbells will be useful.

These exercises also involve the muscles of the back and abs. That is, the entire upper body works.


Lie on your back. Take dumbbells in your hands and lift them up, bending your knees. Extend your arms out to the sides, bending your elbows, and then return them to the starting position. Next, you need to take the hands with dumbbells, put them behind your head, and then return to the starting position. Do four sets of 16 times each.


The side bar is one of the most effective exercises for working out the arms. You need to put one hand on your forearm. Take a position where your pelvis and body are parallel to the floor, and work on the weight, resting your feet on the floor. The other arm with the dumbbell should alternately go down and up. In total, for each arm, repeat the exercise at least a total of 16 times.


Circular rotations is a great way to work the muscles. Stand with your feet shoulder-width apart and dumbbells in your hands. As you inhale, draw as big a circle as possible with your straight arms in a forward direction. As you exhale, do the same, but backwards. As you do this exercise, you can also get up on your toes.


This exercise works the triceps, biceps, and deltoids. Lie on the floor or on a bench. Arms with dumbbells must move vertically, rising and falling. Perform four sets, with at least 15 reps in each set.


Works the biceps, legs and glutes. Stand up straight, feet shoulder-width apart. Turn your feet outward at about 60 degrees. Perform a deep squat so that not only the lower limbs but also the upper limbs with dumbbells are bent. Complete three sets of at least 12 reps.


This exercise works the biceps and deltoids. Dumbbells must be taken in reverse grip (palms facing away from you). Place your feet shoulder-width apart. Slowly bend your elbows, but do not move them apart. Rotating your wrists, squeeze the dumbbells up in this way, and then put your hands down again. It is recommended to do three sets of 12 times each.


Works triceps and back muscles: rhomboids, trapezius, latissimus dorsi. Bend legs, tilt body forward 60 degrees. Straighten your back, but so that there is a small natural bend in the lower back. Pull dumbbells to yourself, making sure that your shoulder blades are brought together in the upper point. Do not move your elbows to the sides – let your hands be pressed to the body. Three sets of 12 reps are recommended.


Using this exercise you can pump up your triceps. Place your feet shoulder width apart. Bend your arms at the elbows and take one dumbbell each. Bend and unbend your arms, keeping your forearms vertical to the floor. Perform three sets of 12 repetitions each.

So by doing these exercises regularly, you will be able both to burn excess fat on your arms and to tighten them and to make them firmer and more attractive.

The first thing you need to do is to choose the right weight of dumbbells with which you will work. If you plan to work out at home, collapsible designs are ideal. They allow you to adjust the weight, accordingly, you can increase the load as needed.

If we talk about one-piece dumbbells, their optimal weight is at least two kilograms. Small dumbbells weighing 0.5-1 kg are mostly more suitable for group fitness classes, but at home they will not help to cope with such a task as raising arms and achieving their relief. But you should not use too big dumbbells either, because your goal is not to actively build muscle mass. 2 kg or a little more is the best option.

Keep reading: 10-Minute workout to burn fat and tone thighs in one month

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