15 Minute Arm-Strengthening Dumbbell Workout | Men's Health Magazine Australia

15 Minute Arm-Strengthening Dumbbell Workout

Triceps extension

Sit up straight and grab a dumbbell with both hands. Raise it above your head so it’s vertical and in line with your spine. Brace your core and lower the weight behind your head until your forearms touch your biceps; then press back up to the start, keeping your upper arms stationary.

Perform 8-12 reps.

Men's Health UK

Men’s Health UK

Wrist curl 

Sit with your knees 2ft apart and feet flat. Hold a dumbbell in each hand, palms up, and lean forwards so your forearms rest on your thighs and wrists hang over your knees. Using your wrists only, curl the weights up as high as possible. Now rotate to a palms-down position and bend your wrists up.

Do 12-15 each way.

Men's Health UK

Men’s Health UK

Hammer curl

Sitting on the edge of a bench, hold a dumbbell in each hand, letting your arms hang by your sides. Keep your back straight and curl the weights up until your thumbs are near your shoulders. Squeeze, then lower. Now rotate your wrists so your palms face backwards and curl again.

Do 8-12 reps, alternating grips.

Men's Health UK

Men’s Health UK

Cross-shoulder extension

Lie back on an incline bench and hold a light dumbbell over your head in your left hand, palms facing in. Support the arm with your right hand. Bend your left arm to lower the weight to your right shoulder; don’t bend your wrists. Raise it back up.

Do 12 reps, then switch arms.

Men's Health UK

Men’s Health UK

Standing scaption

Stand holding light dumbbells by your thighs with your palms facing each other. Keep your arms straight, then slowly raise them in front of you at eye level and point to the 10 o’clock and 2 o’clock positions. Slowly lower back down again. Do 8-12 reps to cap off your arm muscle.

Try this workout as part of a complete 28-day plan. 

Men's Health UK

Men’s Health UK

This article originally appeared on Men’s Health UK.

The Relationship Advice Sylvester Stallone Gave His Daughter

The Relationship Advice Sylvester Stallone Gave His Daughter

When it comes to icons of the screen, Sylvester Stallone is up there with the best. The man who made the movie training montage a prerequisite for any sporting flick, particularly those of the boxing variety, became a household name since bursting onto our screens in...

How Michael Clarke Transformed His Body In 12 Weeks

How Michael Clarke Transformed His Body In 12 Weeks

PHOTOGRAPHY BY CHRIS MOHEN A decade ago, when Michael Clarke became Test captain of Australia, he took control of an institution. Recently, after a milestone birthday, he resolved to take control of his own body, targeting it over 12 weeks for a transformation that...

Why The Mind Not Body Is The Key To Being A Baller

Why The Mind Not Body Is The Key To Being A Baller

There are very few poor athletes in the NBA. Athleticism or skill, often both, are a given at the elite level. But what separates the very best – MJ, LeBron, Steph and Giannis – from the rest, isn’t something you can track by measuring a player’s wingspan or vertical...

George Clooney On Turning 60 And Fatherhood In The Pandemic

George Clooney On Turning 60 And Fatherhood In The Pandemic

Few people can be likened to a fine wine that gets better with age, but for George Clooney, such a label seems fitting. This is, of course, a man who seemingly popularised the phrase “silver fox”, someone who men turn to for inspiration on fashion and grooming, and...

Recommended to you

More From