15 min STANDING ARM WORKOUT | With Dumbbells | Shoulders, Biceps and Triceps

What's up everyone? Today we have a 15-minute standing arm workout. I'll be using two 10-pound dumbbells and intervals will be 45 seconds on and 15 seconds rest. So grab your weights and get ready to feel the burn. Alright, grab both dumbbells to start. We have alternating narrow overhead press. Join in, exhale to press, inhale to bend, and keep those elbows lifted the whole time. Alright, take a break. Next up, we have bicep curls. You're rotating at the top into a hammer curl. So palms face in, rotate, palms face up. Let's go. Work the biceps. Next movement, we're gonna bend through those knees a little bit and lean forward. We have a fly, single, single, and then double both arms. Alright, find that position with the flat back. You're really gonna want to control this movement here. So avoid swinging. Good, work the back of the shoulders. Single, single, and then double both arms. Alright, we have tricep extension pulses. You can use both dumbbells. I'm gonna use just one because those pulses are gonna add that extra challenge. So we have four little pulses and two full extensions. Here we go. Pulse, two, three, four. Good, full triceps. Okay, extend your arms forward. We have four little rotations here, and then four knee crunches. You're crunching through that core, a little bit of standing abs as well for this movement. Here we go. Good, twist, two, three, four. Slow and controlled with those crunches. Two, three, four. Repeat. Good, take it slow. Dumbbell comes into the right hand, other arm is out to the side or on your hip. We have three bicep curls here and then three bicep curls wide. Let's go. Two, three. Good, take it wide. Keep it moving. Alright, and we're gonna switch sides into the left hand. Same thing. Here we go. Good, three here and three wide. Good, really growing tall. Make sure you're checking in with that core engagement, holding it strong. Alright, grab the other dumbbell. We have our upright row and two diagonal forward raises. So you're taking it diagonally forward. Work the shoulders. Here we go. Good, and two of these. Soft bend through those elbows, drawing those elbows back. Squeeze the shoulder blades together. Alright, press and then you're gonna scoop it back. Row, squeeze. Good. Feel it. Breathe. You've got this. 10 seconds. Okay, we have three tricep extensions, slightly leaning forward into a row and bring it back up into position. Alright, let's find it. Flatten that back. Elbows back. Exhale to extend. Inhale to bend. Drop one dumbbell. Dumbbell comes into the right arm here. You're gonna do two overhead press. Good. Bring it in front of you. Bring it back tight. Straight into it. Good. Keep that elbow lifted as you bring it forward and side. Let's go. It burns. Let's go. Let's get through this together. Okay, switch arms. Shake it out. Good. Into position. Left arm this time. One, two. Rotate forward. Rotate side. Good. Make sure you're not leaning one way or another with this one. Keep that body upright, nice and still. Okay, we have side steps. So just little step together to one edge of your mat as you're doing a press forward. Bring it in. Good. Alright. Good. Now really press into that dumbbell as if you are trying to squish it the whole time. Get into that chest engagement. Good. Shoulders as well. Okay, grab the other dumbbell. Two movements left. We have tricep extensions, but we're doing like a running man. So alternating extensions. Four here, then four bicep curls. Here we go. One, two, three, four. Bring it upright into the bicep curls here. Two, three, four. You've got it. Lean Alright, you made it. Alright, that one was a toughie today, especially through those shoulders. So if you felt the burn, then hit the like button, subscribe to my channel, and comment below to let me know how it went for you. See you in the next one.