10 Minute Arms Workout With Dumbbells At Home

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Fitness Model Shoulders And Arms Workout With Dumbbells

On this episode of Live Lean TV, I’m taking you through a fitness model 10 minute arms workout with dumbbells at home.

Yes, it’s time for another at home dumbbell workout.

I’m calling this one the fitness model shoulders and arms workout.

During this fitness model shoulders and arms workout, we’re going to hit our triceps, shoulders, and biceps.

Hopefully you’re ready for this one.

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All you need for this home workout is a pair of light dumbbells

And when I say “light”, lighter weights is all you need during this arms workout because we’re hitting a lot of different movements, with little breaks, following a descending pyramid complex circuit format.

I’ve taken you through other descending pyramid complex workouts before.

This training style simply means you’ll be moving from exercise to exercise, without letting the dumbbells out of your hands.

It’s important to maintain proper form throughout this workout.

This starts with selecting a weight, that will challenge you and stress the targeted muscle.

Do not select dumbbells that are too heavy, as they will likely cause sloppy form.

Fitness model shoulders and arms workout

In this fitness model shoulders and arms workout, we have a total of 6 exercises, that will be performed one after another, in circuit format, without dropping the dumbbells between exercises.

You’ll complete 4 shoulder exercises, that will hit every single head of your shoulder, as well as a triceps and biceps exercise.

You’re going to love the results and feel great as this descending pyramid complex workout will tone and sculpt your arms like a fitness model.

If you’re ready to get arms like a fitness model, check out the exercises below and give this workout a try.

I dare you!

So enough talk, lets do it!

10 Minute Arms Workout With Dumbbells At Home

10 Minute Arms Workout With Dumbbells At Home

Here’s how this 10 minute arms workout with dumbbells at home is structured:

Total time:

10 minutes.

Type of workout:

Descending pyramid complex: don’t get intimidated by the term, descending pyramid complex.

It’s simply a training style where you complete 6 reps of every exercise, moving from one exercise to the other, without putting the dumbbells down, and without taking rest between exercises.

In other words, the dumbbells must stay in your hands as you move from one exercise to the next within the circuit.

So it’s important to select a weight that you can lift for 6 reps for the most difficult exercise within the complex.

In my opinion, this would either be the standing tricep dumbbell kickbacks or bent over dumbbell rear delt raise.

After completing 6 reps of every exercise, rest for 30 seconds, then start back at the first exercise, but this time only complete 5 reps of every exercise.

Continue this protocol until you finish 1 rep per exercise.

Number of Circuits:

6

Reps:

  • #1 Circuit: 6 reps
  • #2 Circuit: 5 reps
  • #3 Circuit: 4 reps
  • #4 Circuit: 3 reps
  • #5 Circuit: 2 reps
  • #6 Circuit: 1 rep

Rest:

  • 0 rest between exercises within the complex.
  • 30 seconds after each completed A1-A6 complex (no rest between exercises).

Exercises:

Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Standing Dumbbell Lateral Raise

Reps: 6 reps

Rest: 0 seconds. After completing 6 reps, move immediately into exercise A2, without letting go of the dumbbells.

STANDING Dumbbell LATERAL RAISE

Coaching cues: This exercise targets the outside of the shoulder. It’s important to get your shoulders in set position before beginning any movement. To do this, simply elevate your shoulders, retract them, then pull them down. Once your shoulders are set, with your arms extended to the sides, raise the dumbbells until they are close to parallel with the floor. Once the dumbbells are at parallel to the ground, pretend you are pouring a jug of water with the dumbbells, so your pinky finger is higher than your thumb. This little trick helps activate more muscles in the shoulders. After completing 6 reps of the dumbbell lateral raise, keep the dumbbells in your hands, and immediately transition to the next exercise.

A2. Bent Over Dumbbell Rear Delt Raise (a.k.a. Dumbbell Bent Over Lateral Raise)

Reps: 6 reps

Rest: 0 seconds. After completing 6 reps, move immediately into exercise A3, without letting go of the dumbbells.

BENT OVER Dumbbell REAR DELT RAISE

Coaching cues: To complete this exercise, bend forward at the waist, keeping your back flat throughout the movement. Then complete the same motion with your arms as you “pour the jug of water” at the top of the exercise. You should feel this exercise in the muscles on the back of your shoulders, your rear delts. By now you should be feeling good! Immediately move into the next exercise.

A3. Standing Dumbbell Front Raise

Reps: 6 reps

Rest: 0 seconds. After completing 6 reps, move immediately into exercise A4, without letting go of the dumbbells.

Standing Dumbbell Front Raise

Coaching cues: Stand with the dumbbells hanging in front of your thighs with a palms facing your body grip. With your arms extended, raise the dumbbells in front of your body. Focus on controlling the weight by slowing the tempo down as you lower the dumbbells. Complete 6 reps, then immediately move on to the fourth shoulder exercise.

A4. Standing Dumbbell Shoulder Press

Reps: 6 reps

Rest: 0 seconds. After completing 6 reps, move immediately into exercise A5, without letting go of the dumbbells.

STANDING DUMBBELL SHOULDER PRESS

Coaching cues: The standing dumbbell shoulder press is one of the major movements as you’re pressing the dumbbells up and over your head. Initially the dumbbells may seem light for this exercise, but you’ll begin to feel tired towards the end of the descending pyramid complex. Once you finish 6 reps, that’s the last shoulder exercise, but be sure to keep the dumbbells in your hand as you immediately move into the triceps exercise.

A5. Standing Tricep Dumbbell Kickbacks

Reps: 6 reps

Rest: 0 seconds. After completing 6 reps, move immediately into exercise A6, without letting go of the dumbbells.

Standing Tricep Dumbbell Kickback

Coaching cues: Before starting this exercise, remember to get your shoulders in set position, then bend forward at the waist, and raise your elbows so your upper arm is close to parallel to the floor. Then kickback with the dumbbells, making sure you keep your elbows in. You should be feeling this in the muscles on the back of your arms, the triceps. Complete 6 reps of this triceps exercise, then immediately move on to the bicep curl exercise.

A6. Standing Dumbbell Bicep Curl 

Reps: 6 reps

Rest: 30 seconds. After completing 6 reps, you can put the dumbbells down as you take a 30 seconds rest. After the rest, move back to exercise A1 and complete 5 reps per exercise.

Standing Dumbbell Bicep Curl

Coaching cues: The standing dumbbell bicep curl is a great exercise to hit the muscles in the front of the arm, the biceps. Complete 6 reps and focus on slowing the tempo as you lower the dumbbells. It should be a 1 second count as you curl the dumbbells, followed by a 3 second count as you lower them to full extension. After completing 6 reps, you’ve finished the first circuit of this descending pyramid complex workout.

Take a 30 second break, then go back to exercise A1, but this time only completing 5 reps of each A1-A6 exercise, making sure you keep the dumbbells in your hands between exercises.

After you finish the circuit with 5 reps, take another 30 second break, then move to 4 reps per exercise. Continue this for 3 reps, 2 reps, then 1 rep per exercise.

After that, you have completed the fitness model 10 minute arms workout with dumbbells at home.

By now, you should be feeling the burn, if not, increase the weights of your dumbbells for your next workout.

I only used 10 pound dumbbells, and I’m feeling the burn from this arms workout with dumbbells

If you enjoyed this 10 minute arms workout with dumbbells post, prove it by clicking the social media logos to share it with your friends.

This workout came as a request from a Live Lean TV viewer, so please leave a comment below to let me know what other types of workouts you want to see.

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And don’t forget to subscribe to our Live Lean TV YouTube channel.

Also be sure to check out my other descending pyramid complex workouts such as my Home Dumbbell Workout To Get Lean And Sexy.


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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.

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