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

  • This is an excellent upper arms exercise. - 2/19/2015 11:28:56 AM
  • Challenging! - 2/13/2015 3:29:02 PM
  • Probably my favorite video so far, but I love working with free weights and abs. - 2/9/2015 4:54:21 PM
  • Better this week! week 3-day20 - 1/23/2015 3:18:05 PM
  • I am still babying my neck mussel. SO I watched & did core hold in's through out the time. I just can't lift upper yet. So lower is getting stronger as I do these work outs! This 1 is great for a quickie! THANKS! - 1/16/2015 2:58:41 PM
  • This is definitely one of my favorites. If you're beginning, short on time, or deciding to do a few different videos for the day, such as a day of arms and or upper body. I like doing this then the seated upper body toning workout, together they give you a nice workout for your arms or even this alone. I do use use the videos without the weights as well at times and still feel it in my upper body. - 1/14/2015 2:09:31 PM
  • EXCELLENT .......Thank U~
    - 1/13/2015 5:19:42 PM
  • Had 2 do with out weights and was able to still feel the muscles working by using them how I've been taught previously to do. Feels good. I liked it! - 1/12/2015 11:38:55 PM
  • 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