10-minute, two light dumbbells and this home workout to build muscle in your arms

10 minutes, two light dumbbells, and this at-home arm workout

Is it possible to build muscles on the arms without significant load? Obviously, it is! You can build muscle with bodyweight exercises, but adding light hand weights can speed up the cycle. For example, this chest exercise uses two 5.5 lb/2.5 kilo free weights to help tone and strengthen your arms.

This at-home workout can strengthen your deltoids, biceps, hamstrings, rotator cuffs, and your core muscles because of the wide range of activities involved. Is it conceivable to build arm muscles without significant load? 

This home workout can strengthen your deltoids, biceps, hamstrings, rotator cuffs, and in addition your core muscles, since a lot of the activity is done standing up. For those more familiar with lifting weights, we recommend using flexible free weights to increase performance.

After a quick warm-up, you'll play each activity for 50 seconds, followed by a 10-second break before moving on to the next. There's also a 2-minute break at the end - discuss balanced home exercises! The activities are as follows:

• Warm up

• Manually prepared punches (30 seconds)

• Arm circles (30 seconds)

• Changed click associated with baby gifts (50 seconds)

• 10 second rest

• Basic activities

• Rear arm muscle enlargement (50 seconds)

• 10 second rest

• ½ twist brings arms to a 90 degree point (50 seconds)

• 10 second rest

• Delt flys (50 seconds)

• 10 second rest

• Shoulder press (50 seconds)

• 10 second rest

• Increase in the muscles of the back column and back arm (50 seconds)

• 10 second rest

• Two-way horizontal lifting (50 seconds)

• 10 second rest

• Push-up negative with a three-second hold (50 seconds)

• 10 second rest

• Warm up

• Manually prepared punches (30 seconds)

• Arm circles (30 seconds)

• Modified push-up associated with gifts for young people (50 seconds)

• 10 second rest

Looking for a beginner's manual for building arms? Here are the best arm exercises for amateurs to kick your ass. In case you don't own any free weights, we've compiled the most comprehensive list on the web of the best sets of free weights that suit a wide variety of strength training exercises.