Push-ups, step aside! Grab a set of dumbbells and try this superset arm workout to seriously sculpt your arms…
Want sculpted arms to go with your workout vest? Regularly training your arm muscles (think shoulders, biceps and triceps) does far more than make them look good, it will also increase your ability to carry the kids, lift an extra shopping bag into the house and hold a plank for a minute, not to mention reduce your risk of shoulder injuries.
But if you don’t want to schlep to the gym simply to train your arms, you can easily work these key muscles at home using just some dumbbells.
For double-quick results, the trick is to fatigue your muscles by overloading them, and you can easily achieve this by doing the ever-popular superset training (AKA alternating between exercises that work opposing muscle groups – for example, a biceps move followed by a triceps move – with little to no rest between).
Ready to reap the arm-toning rewards? Try the following superset dumbells arm workout from online fitness coach Nicki Petitt (@nickipetitt) at least once a week. Perform the supersets in order, doing 10-12 reps of each move, then repeat three times, taking 30 seconds of rest between supersets. Let’s grab those dumbbells…
Superset arm workout – grab your dumbbells!
Superset 1:
Kneeling Arnold Press
- Kneel on the floor with your knees shoulder-width apart.
- Brace your core and curl a set of light to medium-weight dumbbells to shoulder height, palms facing your body.
- Rotate your palms to face away from you as you drive your hands overhead. Ensure your elbows are tight to your core as you reverse the moves to lower the weights, then repeat.
- Do not arch or lower your back throughout the movement
Bent Over Rear Fly
- Stand with your feet shoulder-width apart, a dumbbell in each hand, and your palms facing inwards.
- Hinge at your hips, moving your bottom backwards. Keep your back flat and neck in alignment, with your hamstrings engaged.
- Raise the dumbbells to shoulder-height, with a slight bend in your elbows, squeezing your shoulder blades together at the top of the movement.
- Reverse the movements, then repeat.
Superset 2:
Side Raise
- Stand tall with a dumbbell in each hand, arms by your sides and your feet shoulder-width apart.
- Brace your core as your raise both arms simultaneously out to the side, keeping a slight bend in your elbows.
- Pause when you get to shoulder-height, lower and repeat.
Front Raise
- Stand tall with a dumbbell in each hand, arms by your sides, feet shoulder-width apart.
- Brace your core and, with palms facing down, raise your arms up in front of you. Keep your arms together and maintain a slight bend in the elbows.
- Pause when you get to shoulder-height, lower and repeat.
Superset 3:
Hammer Curl
- Stand with feet shoulder-width apart. Take a medium-weight kettlebell or dumbbell in both hands, palms facing each other and arms straight at the centre of your body.
- With thumbs leading, curl the weight from your hips to your chest, then lower with control. Keep the weight close to your body, maintaining a strong stance and resisting arching your back. Repeat.
Skull Crusher
- Lying flat on your back, draw your heels to your bottom, with your knees bent and feet flat on the floor.
- Holding one light- to medium-weight dumbbell horizontally in both hands above your head, carefully bend your elbows, maintaining a narrow position so that your elbows do not flare out to the side.
- Take the weight to just above your forehead, then drive it back to the starting position. Repeat.
Superset 4:
Alternate Bicep Curls
- Holding a dumbbell in each hand, extend your arms by your sides, palms facing away from you.
- With your elbows pinned to your sides, bring your left hand upward towards your chest, stopping a few centimetres before your chest.
- Lower and repeat with the right arm, then continue alternating with each arm.
Overhead Triceps Extensions
- Stand with your feet shoulder-width apart, core braced and pelvis tucked under. Hold a dumbbell vertically in both hands and lift it overhead.
- Slowly lower the dumbbell behind your head, paying attention to keeping your elbows close to your body and not allowing them to flare out to the side.
- Once the forearms move beyond parallel to the floor, drive the dumbbell back up to the starting point and repeat.
