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9-Minute Arm Workout with Dumbbells

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About this Workout
All you need to complete this easy-to-follow upper body workout is a pair of dumbbells. These targeted exercises and stretches will help you develop tighter and firmer muscles over time. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 9 minutes
  • Equipment: Dumbbells
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Upper and lower back, shoulders, biceps, triceps, chest
  • Fitness Level: Beginner to advanced
  • Impact: No impact
  • Safety Precautions: Use a weight that is appropriate for your fitness level, where you feel challenged but can maintain good form.
  • Extra Tip: Always lift and lower your dumbbells in a slow, controlled manner--never using momentum. This will help you work harder while also ensuring proper form for safety and injury prevention.

Member Comments

  • Yes, I thought it was a little quick for my first try and I have the hardest time not inhaling/exhaling the opposite way instructed. I would love to have a personally designed DVD with my favorites to play on the TV because I have difficulty with seeing the computer screen when doing floor exercises. - 8/29/2014 4:41:03 PM
  • Thanks for this routine. I appreciate the way you added the "Inhale, Exhale" instructions throughout, i always get confused about when to do each. So, when you were doing the floor crunches, it looked like you reversed the order...is that true? Exhale when arms are over torso, and inhale when they are back on mat? Thanks again. - 8/27/2014 3:08:26 AM
  • Another great workout! Thanks Nicole! ;) - 8/23/2014 9:18:02 PM
  • This is one of the best video work out I've seen since I signed up, pls keep them coming!
    Also, on the app there's no mention on how much sexual activity burns calorie wise, may want to consider adding some data. Thanks. - 8/22/2014 2:01:00 PM
  • If you have bad knees like me, put a bed pillow under them first before pushups - 8/22/2014 9:00:13 AM
  • Due to my own limitations I had to do this without weights and without floor work but I adapted the exercises to meet my needs - 8/22/2014 5:23:49 AM
  • I like it. - 8/5/2014 10:43:06 AM
  • You're right about that, I also think she's doing the movements way too quickly - 7/31/2014 5:42:53 PM
  • over the last year my arms feel like they are getting weaker and I have pain in some of my joints these arm exercises really help me build strength and keep them moving - 7/24/2014 1:37:04 PM
  • This video did go through the movements and transitions much more quickly than other videos I have tried. - 7/21/2014 1:41:22 AM
  • Love it! - 6/21/2014 10:33:10 AM
  • This is the worst SP video I've seen. You're moving through the movements way too quickly... - 6/4/2014 6:26:41 PM
  • Great, quick and easy workout, I love it! - 6/2/2014 6:33:22 PM
  • I usually do my work out in the morning and then finish off with 3 sets of (90sec) plank, 12x lunges (5lb weights), 12x Squats, 12x Leg Lifts, 30x Crunches and 12x push ups. Which is better? I really am no pro and just started added things in that I could figure out how to do. I could watch this video at the gym and do it there and would be fine with it. I am just wondering which would be more beneficial. - 5/29/2014 10:17:57 PM
  • Nice to come back to working my arms workout! - 5/25/2014 3:58:07 PM