15 min STANDING ARMS WORKOUT | Dumbbells | No repeats

Join in for a 15-minute STANDING ARMS WORKOUT with dumbbells – sculpt and strengthen your biceps, triceps, and shoulders without any repeats or floor work. Today I used two 3 kg (about 6.6 lb) weights. This efficient routine skips planks, pushups, or burpees. Grab your dumbbells and let's tone those arms! 💪

Equipment
Medium dumbbells (two 3 kg / 6.6 lb weights)

Workout Focus
Targets arms (biceps, triceps, shoulders) with all-standing moves for upper body strength and endurance. Ideal for all levels, especially those wanting joint-friendly training or quick home sessions without wrist strain. Keeps you upright the whole time for easy, no-fuss results.​

D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Ivanka Dufek | Physio will not be responsible or liable for any injury or harm you sustain as a result of this video.

00:00 Intro
00:54 Biceps curl
01:13 Biceps curl + rotation
02:06 Over head press + Triceps press
03:11 Front arm raises + Biceps curl
04:03 Bent over row + Triceps kick back
04:59 Lateral raises
05:59 Over head single press
07:03 Triceps overhead extension
08:03 Bent over triceps press +triceps kickback L
09:04 Bent over triceps press +triceps kickback P
09:59 Biceps curl + front raise
11:00 Over head press
12:03 Lateral raise + bent over lateral raise
13:01 Biceps curl + over head tricep extension
14:04 Front bicep raises