Getting stronger and more toned arms is on just about everyone’s wish list (including my own). But as Zach has shown me, getting your arms in shape doesn’t have to be time consuming! In just 20 minutes a day, you can be well on your way to increased strength – and today he’s showing you how!
Since a lot of us are still working out at home this workout can be done with just a pair of dumbbells. It’s meant to be completed as a 20 minute AMRAP (as many rounds as possible), but you can raise or lower the time as needed.
Set a timer for 20 minutes and do as many rounds as you can in the time given. The goal here isn’t speed. I usually don’t even count how many rounds I do. The goal is to focus on constant movement and quality form. So slow it down, take quick breaks as needed, and feel the burn!
10 Hammer Curls
You can’t have an arm day without some curls! Start standing tall holding the dumbbells at your sides. Keeping your elbows at your sides raise the dumbbells up to your shoulders. Keep your palms facing in toward each other the whole time. Lower back down slow and controlled.
Most people don’t think about their feet when they do curls. Find a stance about hip width apart and keep your legs straight. Make sure you don’t lean back or use your hips to swing the dumbbells up. If you struggle with that try these seated on a bench or chair.
10 Renegade Rows
Start in a high plank position with your hands on dumbbells. Row one dumbbell up toward your chest, keeping your torso as straight and stable as possible. Lower the dumbbell back down and repeat with the other arm. Left+right=1 rep.
Your feet should be wider than in a typical plank. This will help you stay stable when you raise your arms. Find a wide stance that allows your hips to not shift too much as you do the rows.
10 French Presses
No, you’re not taking a coffee break here. Lay on your back with your feel flat and knees up. You should be holding the dumbbells straight up with your arms perpendicular to the floor. Keeping your elbows up and palms facing each other lower the dumbbells down toward your shoulders. Use your triceps to press the dumbbells back up to the starting position.
Your elbows shouldn’t move throughout the movement. We want the focus to be on the triceps. If the weight is a little too heavy then use one dumbbells and grab each head with one hand. (Just don’t hit yourself in the head on the way down like I have)
End each round by doing these to failure. That means do as many as you can with good form. When you feel your form start to suffer, thats when you’re done. Stay in the same starting position you were in for the french presses. This time lower your elbows down toward the ground keeping the dumbbells above your elbows. Don’t let the dumbbells drift out or back. Press back up to the starting position.
You can do these with your palms facing each other and elbows narrow or with your palms facing away from you and elbows lowering out to the side. The first will work more chest and triceps, the latter more upper chest and shoulders. Do whichever you prefer, or a bit of both!
Hi Bobby and Zach!
Thanks for posting these workouts! I work from home and the isolation has taken a toll on my mental, emotional, and very much so my physical health. Motivation has been harder than ever; caring about myself had been harder than ever, but associating my efforts with someone I look to for an escape from my bubble really helps!
Thanks again, I appreciate your efforts!
Thanks so much for your comment! I hope you’re continuing the effort to stay in shape both mentally and physically. It’s been such a challenging year for everyone but I know we can motivate each other to maintain our health and happiness. Sending you lots of love xx -B