by Gemma Delaney

Want well-defined arms to pair with your workout top? Regularly focusing on key arm muscles such as shoulders, biceps and triceps does more than just enhance their appearance—it can significantly boost your functional strength. This translates into effortlessly hoisting your kids, lugging those extra grocery bags into the house, and maintaining strenuous poses like planks for longer durations, even reducing your risk of shoulder injuries.

If making the trip to the gym is off-putting or just not possible, you can still conveniently target these crucial muscles at home using only some dumbbells.

To accelerate results, the secret lies in exhausting your muscles by pushing them to their limits. This can be achieved by employing the well-regarded superset training method. This involves alternating between exercises that target antagonistic muscle groups—like a biceps routine immediately followed by a triceps one—with minimal rest in between.

Excited to start reaping the arm-toning rewards? Give the following dumbbell super-set arm workout, designed by a noted online fitness coach, a try at least once a week. Execute the supersets in the given order, perform 10 to 12 repetitions of each exercise, then repeat three times, incorporating 30-second rest intervals between supersets. So, let’s get those dumbbells…

Here is the workout:
Superset 1:

Kneeling Arnold Press

Bent Over Rear Fly

Superset 2:

Side Raise

Front Raise

Superset 3:

Hammer Curl

Skull Crusher

Superset 4:

Alternate Bicep Curls

Overhead Triceps Extensions

Curious to know why morning workouts are beneficial, especially in winter? More on that in another enlightening article!

Dumbbell superset workout, arm-toning, functional strength, Kneeling Arnold Press, Bent Over Rear Fly, Hammer Curl, Side Raise, Front Raise, Skull Crusher, Alternate Bicep Curls, Overhead Triceps Extensions, fitness coach