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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

  • Will use this arm segment daily. - 4/12/2014 7:25:07 PM
  • Just what I need.a good arm work our,my arms sure can use it,thanks - 4/12/2014 6:44:53 PM
  • It's really amazing how this wonderful sites is giving me inspiration about everything. I just found this video in my start page. Now I feel awesome.
    Thanks coach Nicole. Thank you Spark People. - 4/12/2014 2:34:30 PM
  • great start ! loved it ! good job! - 4/12/2014 9:52:48 AM
  • I like this video, great for my shoulders, had rotator cuff repair and shoulder repair and have to work to maintain flexibility and strength. - 2/10/2014 6:02:28 PM
  • This video really is helpful to me. I feel on the ice and injured my shoulder. I have my doctor's permission to exercise again, but my shoulder is very weak and still painful sometimes. With a few moderations (no weights on that side, and no push-ups) I can use this video! The stretches are excellent for my recovering shoulder too! Thanks, Coach Nicole! - 2/3/2014 9:35:46 AM
  • I like this video!
    I only can do the standing up part since I can not do stuff on the floor yet. Is this ok till I can do the full video? - 1/28/2014 6:28:54 PM
  • Posted this on my Facebook, reviewed the video, jotted down the moves so that I could do it at my own pace. My gym trainer says going too fast is not good for muscle development. - 1/21/2014 9:36:57 AM
  • Great workout! :) - 1/13/2014 12:46:46 PM
  • This is a video with great exercises. However, Coach Nicole goes way too quickly through the exercises. As someone else commented, at the speed at which she takes this, more momentum is used than actual muscle energy. The only way I can focus on the muscles is to watch one rep to see which exercise we're on, pause the video, complete my set, then go to the next exercise, repeating this sequence. I might just write the exercises down and follow that. - 1/13/2014 11:13:33 AM
  • Oh yes - will feel that tomorrow! Might have to do it regularly. It was hard, but I liked the variety in the movement. Thanks, Nicole! - 1/8/2014 11:21:19 PM
  • Will definitely be feeling this tomorrow. Otherwise, day 6 is done bring on 7. - 1/7/2014 2:00:30 PM
  • Will definitely be feeling this tomorrow. Otherwise, day 6 is done bring on 7. - 1/7/2014 2:00:10 PM
  • I have taken loads of exercise classes over the years, but these 9 minute videos Coach Nicole does are the BEST EVER! And it is FREE. Gotta love SparkPeople! Thank you!
    - 1/7/2014 11:05:46 AM
  • ABSOLUTELY LOVED IT!!! - 1/6/2014 10:35:26 PM