You’ll feel stronger after completing this 21-day dumbbell arm challenge designed by NASM-certified personal trainer Désirée Triolo. Your arms will also look more toned. If you’ve never lifted a dumbbell in your life, don’t be concerned. Regardless of whether you usually exercise or this is your first time working out, this arm plan was created with everyone in mind.
This dumbbell arm challenge consists of five fundamental dumbbell movements that will strengthen your shoulders, back, triceps, and biceps. You’ll gradually increase the amount of repetitions you perform for each exercise throughout the challenge, working up to three sets of 15 for each exercise.
The three-week plan is presented after a thorough description of how to perform each of the five exercises. Selecting the proper weight size is the first stage; according to Triolo, you want a dumbbell that causes your muscles to tire by the end of the final two reps. She advised beginning lifters to use two-kilogram dumbbells and more experienced lifters to use bigger weights between 7 and 11 kilograms. The feeling that the task is too simple is a sign that the weight of the dumbbells has to be increased (since you are getting stronger!). Similarly, if you notice that your muscles are tiring too quickly, reduce the weight.
Triolo stated, “My professional advice is to alternate upper-body and lower-body training days to improve your total fitness level and to avoid building muscular imbalances,” which is why you’ll find “lower body” included on the schedule. This challenge also includes two rest days per week. On these days, you can go for a stroll, run, bike ride, hike, or lower-body exercise (like this dumbbell butt workout).
3-Week Arm Challenge
Equipment needed: Dumbbells
Directions: After warming up for a few minutes with some neck circles, Cat and Cow, and arm circles, perform all five of the dumbbell exercises listed below for the designated amount of time per day. After each day’s workout, stretch out your upper body with these upper-body stretches.
Hammer curl
Bent-over row
Overhead shoulder press
Upright row
Triceps kickback
