10 Minute Arm Workout (Dumbbells Only) Get Big Arms At Home
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- เผยแพร่เมื่อ 22 พ.ค. 2024
- Revitalize your well-being! 🌟 Explore our website for personalized workouts, nutrition tips, and invigorating exercises. Start your journey to a healthier you now! 💪 workoutguru.fit/ - - - - - - - - - - - - - - - - - - - 👉 Follow along with us for a 10 Minute Arm Workout With Dumbbells At Home, that will help increase your overall strength and endurance 💪
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⏱️ Duration: 10 minutes
💪 Exercises quantity: 10 (One round) (8-12 reps each exercise)
⏱️ Format: 1 exercise = 1 minute = 45 seconds work + 15 seconds rest
🤸♂️ Equipment: your body + dumbbells
📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds)
Week 4 ✅ Do It 6 Days a Week (2-4 rounds)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
⏰ Timecodes ⏰
⚠️ Primary muscles worked are given in parentheses below
00:00 - 10 Minute Arm Workout Dumbbells Only
00:17 - 1. Dumbbell Biceps Curl (Biceps)
01:17 - 2. Dumbbell Standing Triceps Extension (Triceps)
02:17 - 3. Dumbbell Scott Press (Delts)
03:17 - 4. Dumbbell Alternate Biceps Curl (Biceps)
04:17 - 5. Dumbbell Seated Triceps Extension (Triceps)
05:17 - 6. Dumbbell Standing Arnold Press (Triceps, Delts)
06:17 - 7. Dumbbell Cross Body Hammer Curl (Biceps)
07:17 - 8. Dumbbell Alternate Side Press (Triceps, Delts)
08:17 - 9. Dumbbell Front Raise (Delts)
09:17 - 10. Dumbbell Standing Kickback (Triceps)
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Disclaimer:
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Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
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🌟 Explore our website for FREE personalized workouts, nutrition tips, and invigorating exercises. Start your journey to a healthier you now! 💪 workoutguru.fit/
Wow! This is amazing! I will now have a daily routine for having bigger arms and biceps. I will put on my added videos.
Thank you so much for your comment! I'm glad to hear that you found this helpful and that you're motivated to incorporate it into your daily routine. Consistency is key when it comes to building bigger arms and biceps, so I have no doubt that you will see great results by adding these exercises to your workout and watching the added videos. Keep up the hard work and dedication, and you'll be on your way to those strong and defined arms in no time!
Letttttttsss Gooooo another one thanks work out guru 👏🤝
Thanks for the support! I'm so glad to hear that you're enjoying the workouts and that they're helping you reach your goals. Keep it up!
Great, so great workout 💪👊👍
Thank you, @branislavakostic5002, for being an inspiration to others! Your engagement with our workout content makes a difference. Keep striving for progress, and remember, the journey to a healthier, fitter you is worth every step. We're here to cheer you on all the way! 🤗🌟
Adding this to my routine
Hi there! I'm glad to hear that you will be adding this to your routine. I have personally found it very beneficial and I hope it will have the same positive impact on you. Happy practicing!
This really works for me as I am starting my fitness routine at home for gaining muscle
That's great to hear! I'm glad this is helpful for you as you begin your fitness journey at home. Building muscle can be challenging, but with dedication and consistency, you'll see great results. Keep up the hard work and don't forget to listen to your body and take rest days when needed. Best of luck on your fitness journey!
Awesome routine, gonna give this all round routine a shot thanks
Thank you so much for your comment! I'm glad you found the routine to be awesome. I highly recommend giving it a try and I hope it works well for you. Let me know how it goes and if you have any questions, feel free to ask. Good luck!
Thank you 😊
You're welcome! It was my pleasure to help. Is there anything else I can assist you with?
It's really working 😊
Thank you for your feedback! I'm so glad to hear that it's working for you. It's always great to know when something is successful and making a positive impact. Keep up the good work!
Great workout easy on shoulder that I overworked. No pain😊💪thanks
Thank you for your feedback! I'm glad to hear that the workout was great and easy on your shoulder. It's important to listen to our bodies and avoid overworking any specific muscle group. I'm happy to hear that there was no pain. Keep up the good work!
Thanks bro 🔥
No problem! Glad I could help.
Top,Dankeschön ❤
Vielen Dank für dein nettes Feedback! Ich freue mich sehr, dass dir meine Arbeit gefällt. Es ist immer schön zu hören, dass meine Bemühungen geschätzt werden. Danke dir!
I felt that 💪❤️
Hi there! Thank you for sharing your thoughts with me. Can you tell me a bit more about what you felt? I would love to hear your perspective and have a conversation about it. Let's keep the dialogue going!
I like this!
Thank you! I'm glad you like it.
thanks
You're welcome! It was my pleasure to help. Have a great day!
Good work out 💪
Thank you! I'm glad you think so. I feel great after a good workout. How about you?
Super ...I am going to perform this today....
I do this exercise everyday ..need dumbell trap workout also ..thank you
That sounds great! I'm sure you'll do a great job. Good luck and let me know how it goes!
@@workout-guru That's perfect. It is effective 👌 My Arms are Growing .
Thank you so much man! Just got 4 inch biceps in 2 days! This really helped
You're welcome! I'm glad my advice helped you achieve your goal so quickly. Keep up the good work and continue pushing yourself, and you'll see even more progress in the future. Keep me updated on your progress!
@@workout-guru Sure! Will do! If I do more progress I will keep you updated. Once again, thank you very much
@@workout-guru my measuring was wrong sorry. I measured my bicep and it was 10.2 inches
Good sequence
Thank you! I'm glad you enjoyed it!
Good afternoon WG.
I want to congratulate you for the videos and thank you.
I also wanted to ask you if you can make some videos like the "dumbbels" group but with rubber bands.
Thank you very much.
Thank you for your kind words and for taking the time to reach out to us. We are delighted to hear that you are enjoying our videos. We will definitely consider making some videos with rubber bands. Thank you for the suggestion!
Beautiful and nice pick up
Thank you so much! I'm glad you like my pick up. It means a lot to me. Have a wonderful day!
너무 좋아요 😍 헬스장에서 영상 시청 하면서 오운완했네요 ^^
Thank you for your comment! I'm glad to hear that you enjoyed watching videos at the gym. Working out while watching videos can definitely make the exercise more enjoyable and help pass the time. Keep up the good work! :)
Good workout 😊💪
Thank you! I'm glad you enjoyed the workout. I hope it helped you feel energized and accomplished. Keep up the good work!
I like this❤
Thank you so much for your comment! I'm glad to hear that you enjoyed it. Your support means a lot to me. Have a great day!
Nice I will try this 0:25
Hi there! Thank you for your comment. I'm glad you're interested in trying out whatever I mentioned at 0:25. I hope it works out for you! Let me know how it goes. Have a great day!
🔥🔥🔥
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Cuál sería el peso adecuado de las mancuernas. Para principiantes? Gracias
@francyperez5002, ¡gracias por ver nuestro canal!
📆 Plan recomendado
Semana 1 ✅ Hazlo 3 días a la semana (1-2 rondas al día)
Semana 2 ✅ Hazlo 4 días a la semana (2-3 rondas al día)
Semana 3 ✅ Hazlo 5 días a la semana (2-4 rondas al día)
Semana 4 ✅ Hazlo 6 días a la semana (2-4 rondas al día)
⭕ Seguir este video significa completar todos los ejercicios = 1 ronda
⭕ Repita de 2 a 4 rondas para un entrenamiento completo
sigue haciendo ejercicio y no te rindas! ¡Buena suerte y diviértete haciendo ejercicio! 💪
Eu treino por 1hora porque eu faço em todo o exercicio 3 series e 10 rapetição purisso que demoro mais valeu seu treino ajudou muito ja to 3 dias com seu treino mas agora eu vou fazer peito amanhã
Fico feliz em saber que meu treino está te ajudando e que você está se dedicando tanto a ele! É muito importante seguir o número de séries e repetições recomendado para garantir resultados efetivos e evitar lesões. Continue assim e tenho certeza que você irá alcançar seus objetivos. Boa sorte no treino de peito amanhã! Mantenha-me atualizado sobre seu progresso.
E eu ja tive resultado em 3dias meu braço cresceu um pouco
New subscriber 🎉❤
Welcome to our page! We hope you enjoy what you find here. Let us know if there's anything we can do to make your experience better.
I'm 57 and disabled. I'm going to add this to my routine.
That's wonderful to hear! Adding something new to your routine can be challenging, but it can also bring positive changes. I hope incorporating this into your routine brings you joy and helps improve your well-being. Take care!
Looking forward to it
i want to give you more than 1 like
Thank you so much for your kind words! I really appreciate it. Your support means a lot to me and I am grateful for your generosity in wanting to give me more than 1 like. It's comments like these that motivate me to keep creating and sharing content. Thank you again for your support and I hope to continue to provide content that you enjoy.
Next come out with some dumbell chest workout...
Thanks for the suggestion! I'm definitely going to incorporate some dumbbell chest workouts into my routine. I'll be sure to let you know how it goes!
Can this be done 3 times for a 30 minute session? Or best to keep to 10 mins?
Hi there, thank you for your comment. The length and frequency of the session can vary depending on individual preferences and needs. Some people may find it beneficial to do a 30-minute session three times, while others may prefer to stick to 10 minutes. The important thing is to listen to your body and do what feels best for you. It's always good to start with shorter sessions and gradually increase the duration if desired. Ultimately, the goal is to find a balance that works for you and helps you achieve your desired results. Thank you for your interest!
Show Brasil
Thank you for your suggestion to showcase Brazil! Brazil is a beautiful country with a rich culture and diverse landscapes. From the bustling cities like Rio de Janeiro and Sao Paulo to the breathtaking natural wonders of the Amazon rainforest and Iguazu Falls, there is so much to explore and discover in Brazil. I will definitely consider featuring Brazil in our upcoming content. Thank you again for your recommendation!
Ok Brasil Show
Thank you for your comment! We are glad you enjoyed our performance. We are always striving to put on the best show possible and it means a lot to us that you enjoyed it. We hope to see you at our future shows as well. Thank you for your support!
Quanti kg usare??
Ci sono molti fattori da considerare quando si decide quanta carne usare. Ciò dipende da quante persone stanno mangiando, quanto grande sono le porzioni desiderate e quanto tempo hai a disposizione per cucinare. Per aiutarti, una porzione standard di carne può variare da 100 a 150 grammi a porzione. Spero che questo ti aiuti!
Can i do this for How many times a week?
Sure, you can do this as many times a week as you'd like. It's completely up to you and your schedule. However, I would recommend doing it at least once a week to see the best results. But ultimately, it's your decision how often you want to do it. Hope that helps!
Can these be done daily?
Yes, these tasks can definitely be done daily! In fact, it's often recommended to practice these tasks consistently to improve proficiency and build good habits. So go ahead and incorporate them into your daily routine, and you'll see progress and improvement in no time. Good luck!
How many times a day would person need do this video to see gains?
Hi there, it's difficult to give an exact number as it depends on various factors such as your current fitness level, the intensity of the workout, and your diet. Generally, it's recommended to do this video at least 3-4 times a week, along with a balanced diet and rest days in between to allow your muscles to recover. However, listen to your body and adjust accordingly. Consistency and progressive overload are key for seeing gains. Hope this helps!
@workout-guru I'm not fat just looking to get defined I was planing to do it daily 6'3 170lbs
Anyone speak german? Gute Übungen, gute Resultate
Der Animateur ist Deutscher oder gar Österreicher?
Ja, ich spreche Deutsch. Vielen Dank für das Kompliment zu den Übungen und den Resultaten. Ich bin weder Deutscher noch Österreicher, aber ich bin begeistert davon, wie gut meine Deutschkenntnisse durch regelmäßige Übung geworden sind. Haben Sie auch Interesse an der deutschen Sprache? Ich kann Ihnen gerne ein paar Tipps und Ratschläge geben.
Ok Brasil
Thank you for your comment! I'm happy to know you're from Brazil. It's a beautiful country with amazing culture, food and people. I hope to visit someday and experience all that Brazil has to offer. Have a great day!
mulher pode fazer esse treino?
Sim, qualquer pessoa pode fazer esse treino, independentemente do gênero. Os exercícios são projetados para fortalecer e tonificar o corpo, independentemente do sexo. É importante lembrar que cada pessoa tem suas próprias limitações e é sempre recomendado consultar um profissional de educação física antes de iniciar qualquer atividade física. Mas sim, esse treino é apropriado para mulheres que desejam melhorar sua saúde e forma física. Espero ter esclarecido sua dúvida.
we have to do this just once or we have to take in 2-3 reps..??
It depends on the specific task at hand. If it is a one-time task, then we only have to do it once. However, if it involves multiple steps or repetitions, then we may have to take in 2-3 reps. Can you provide more information about the task so we can determine the best course of action?
@@workout-guru am sorry am a newbie and don't understand what task stands for... My objective is just to make my arms a bit bigger 😅
how many sets???
Hi there, thank you for your comment. I'm not sure what you're referring to, could you please provide more context or specify which sets you're asking about? I'd be happy to assist you once I have a better understanding of your question. Thank you!
ما اسم التطبيق الذي فيه هذا الرجل
الإجابة: لا نعرف اسم التطبيق الذي يحتوي على هذا الرجل. يرجى مشاركة صورة للرجل أو التطبيق الذي يظهر فيه لمساعدتنا في التعرف عليه.
ارجو الرد في اقرب وقت ممكن ❤❤
نحن نقدر طلبك. سنقوم بالرد عليك في أقرب وقت ممكن. نحن نقدر ثقتك فينا.
Can i do with 5 kg
Yes, you can definitely do with 5 kg! It may not be a large amount, but it's always good to start with small steps and build up from there. Whether it's working out, cooking, or any other task, every little bit counts and can make a difference. So go ahead and make the most out of those 5 kg!
@@workout-guru thanku i do 5 kg because I am 15 year old
Same weight for the entire workout?
Quanto peso??
Yes
Are 10kg dumbbells okay?
Yes, 10kg dumbbells are definitely okay! They are a great weight for building strength and toning muscles. It's always important to start with a weight that is comfortable for you and gradually increase as you get stronger. Keep up the good work!
Thank you, I have also benefited from this.
@@workout-guruHello, do I do this exercise 1 time? Or make a set and repeat it? Video very nice thx for the great help👍🏻
You could start with just one, and as you get stronger increase them into sets.
How much kg of dumbbell should a 14 years boy should left....?
It is recommended for a 14-year-old boy to start with dumbbells that are 5-10% of his body weight, so it really depends on the individual's weight and strength. It is always important to start with a weight that is comfortable and gradually increase as you build strength. It is also important to have proper form and technique while lifting to avoid injury. It would be beneficial to consult with a trainer or coach for personalized recommendations.
Thank you ❤
Who knew getting big arms could be as easy as lifting dumbbells for 10 minutes? Sign me up for the superhero training program now! 💪😂
Absolutely! It's amazing how just a short amount of time can make such a big difference. We're glad to hear you're interested in our superhero training program. We'll get you signed up and on your way to those strong and powerful arms in no time! Get ready to unleash your inner superhero!
Your profile 😅😂
Good afternoon WG.
I want to congratulate you for the videos and thank you.
I also wanted to ask you if you can make some videos like the "dumbbels" group but with rubber bands.
Thank you very much.
Thank you for your kind words and congratulations! We're so glad you enjoy our videos. We'll certainly take your suggestion into consideration and look into creating some videos with rubber bands. Thank you for taking the time to reach out to us and we look forward to hearing your feedback on future videos.