10 MIN Stronger Arms: Biceps + Triceps | At Home Dumbbell Workout| All Levels

Let's concentrate on the upper body with a 10 minute bicep and tricep focused strength workout. This is an easy to follow at home workout perfect for any level!
The only equipment you need will be your dumbbells (or a resistance band). I'm using new weights but if you'd like to decrease the intensity, work with a pair of lighter dumbbells. Just remember that when selecting a weight, it is important to pick something that challenges you while maintaining your form (to the best of your ability of course). Modify or pause as needed: You v you 🙂 👊
✦Format: : 45 sec work, 15 sec rest
✦Equipment: set of medium-heavy dumbbells or resistance band, mat optional (for reference I'm using two 17.5lb weights; but anything from 5-20lb will work).
✦Exercises include: hammer curl, wide curl, palms up curls, bicep(supine row), tricep press, diamond press, skull crusher, overhead extension, alternating Tate press
Finisher: bodyweight only: skull crusher pushups (30 sec) dive bomber pushups (30 sec)
✷Modifications: For the Tate Press, try substituting alternating tricep kickbacks if you feel discomfort in your shoulder joint, any pushup variations can be performed on the knees or a raised bench
✦Timestamps
✦Workout begins: 00:36
✦ Finisher begins: 10:27
✦Cooldown & Stretch: 11:53
BASIC TIPS:
Try to keep knees soft when standing and elbows close when performing curls; core/abs should be tight throughout (to help with stabilization). Focus on the lengthening (eccentric) portion of any movement pattern; in general, slow and controlled here is better for muscle growth.
⭐️ Optional Warm-up for this routine: • Dynamic 5 Minute Warm-...
Hope you have fun with this quick at home workout and feel the pump in your arms!
And if you enjoyed this workout, please like, share and subscribe for similar content.
Stay awesome and take care!
Suggested add-on workouts:
👉 Full Body Strength: • 20 MIN Full Body Dumbb...
👉 Upper Body Strength, Chest&Back: • 10 MIN Upper Body Push...
👉 5 MIN Core & Abs: • 5 MIN Athletic Abs & C...
👉 Mobility and Strength: • 10-20 MIN Functional C...
DISCLAIMER: All information provided by this channel is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. You agree that use of this information is at your own risk and hold this channel harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims you sustain as a result of this video.

[@Giyuxtamioka]

Wowww amazing video. U deserve more love and respect and attention. Ur channel is amazing ❤❤❤

[@MYJANELIFE]

That’s very kind of you. I’m just happy if people enjoy the workout. Thank you and have a great day!

[@rupinjeremiah9589]

Hi Coach Jane ma'am! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used 1 lb dumbbell weights but could not last even 5 minutes when my arms completely gave up and I stopped and my MIL told me to go and rest to recover. My MIL did the full session using 20 lbs dumbbells and then repeated the lesson! Her biceps are thick and powerful like yours and she has massive strength and stamina power! I feel really low and defeated.

[@MYJANELIFE]

Thank you for your comment! Strength training/fitness is a long journey and it may be hard not to get discouraged when you see someone lifting more than you, but remember that this is not a contest and those people may have been training for many years. Choose a weight that works for you but challenges your strength. Pause as needed. The important part is being consistent and training hard (but safely) at whatever level you’re at. Beginning with light weights puts you well above people that don’t train at all so celebrate your success and whether you continue with this workout video or others, I hope you do continue on your path toward greater health. 👊💪 👍

[@MYJANELIFE]

Also, wanted to add that if you are new to strength training, try to focus on form and technique rather than absolute weight numbers in the beginning. Proper form, effort, progressive overload and consistency will get you the best results in the long run. Form is key to keeping you injury free and don't neglect rest which will aid with recovery to build up your muscles and ultimately strength. We all have to start somewhere, so again, hope you stick with it!

[@rupinjeremiah9589]

@@MYJANELIFE Thank you for your encouragement and guidance Coach Jane ma'am! I really struggled with this a lot. I did this again without any weights and almost made it to 6 minutes mark again :( I really felt completely defeated when my MIL was doing the session with even 20 lb dumbbells! Her thick bulging biceps are so supreme like yours!
My MIL have the muscles, strength and stamina of the champion! I look at her meals also and they are so much big!! Is this also a reason of her thick biceps and unbeatable strengths? May I ask, are your lessons too strong for men? I tried the armwrestle test against her arm. I used both my arms together against her one arm but still could not even move her arm :(
As a man, I want to be strong and confident in front of my MIL and have some self-worth and good body image! I can't even move her dumbbell from the ground :( My first goal is to last your full lesson non-stop first without any weights at all!