Move · Videos · Strength · 11 min

10-Minute Dumbbell Arms: Shoulders, Biceps and Triceps

10-Minute Dumbbell Arms: Shoulders, Biceps and Triceps — video by nourishmovelove Play · 10:36

Video by nourishmovelove on YouTube · Open on YouTube

Eight standing dumbbell moves done twice - curl-and-press combos, push presses, kickbacks, 1.5-rep curls, punches and overhead extensions. A quick arm finisher; do a warm-up first.

  • 11 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells
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Step by step 7

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  1. Hold one dumbbell overhead (or at your shoulder) while the other arm does 10 hammer curl-presses; then switch. 0:37
  2. Push press: weights at your shoulders, dip your knees a couple of inches and drive the weights overhead. 1:56
  3. Tricep kickbacks: hinge forward, weights by your hips, two kicks per arm with no swinging. 2:16
  4. 1.5 bicep curls: all the way up, halfway down, back up, then all the way down, with soft knees. 3:11
  5. Hammer curls with an alternating press out, then quick dumbbell punches at shoulder height. 4:05
  6. 1.5 overhead tricep extensions, holding one dumbbell overhead and lowering it behind your head. 5:02
  7. Set 2: all eight moves again, 8 reps each; drop to lighter weights to keep good form. 6:08

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your shoulders down and back and your knees soft during curls
  • On kickbacks keep the weight by your hip and avoid swinging - control it out and in
  • Drop to lighter dumbbells when your form starts to slip

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadoverhead presses, push presses, punches, extensions
  • Elbows takes loadbicep curls, presses, tricep kickbacks and extensions
  • Wrists & hands movesgripping dumbbells, curls, presses
  • Lower back moveshinged tricep kickbacks, overhead presses

Easier option from the coach: Front-rack or rest the other arm on overhead holds; drop to lighter dumbbells

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by nourishmovelove; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety