20-Minute Upper Body Dumbbell Workout (All Standing, No Repeats)
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- Опубликовано: 4 авг 2024
- Build strong arms at home with this 20-Minute All Standing Dumbbell Arm Workout (No Repeats)🔥
This dumbbell arm workout builds muscle in the shoulders, chest, triceps, back and biceps - all in just 20 minutes. And it's done from an all standing position, which means there are no push ups in this workout!
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✨THE WORKOUT: 20-Minute All Standing Dumbbell Arm Workout (No Repeats)✨
► EQUIPMENT: Medium to Heavy Set of Dumbbells. We're using 10-20 lbs.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
*Discount Code: NMLTQ5
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️ 14 Upper Body Dumbbell Exercises
✔️ Timed Intervals (complete each exercise for 40 seconds of work, followed by 20 seconds of rest)
✔️ Repeat Each Exercise x1 Set (No Repeats)
►Workout Outline:
1️⃣ SHOULDERS
1. Alternating Arnold Press
2. Alternating Front Raise
3. L-Raise + Half Bicep Curl
2️⃣ BICEPS
1. 1.5 Bicep Curls (supine)
2. Flip Grip Curls
3. 2 Back Rows + 2 Bicep Curls
3️⃣ BACK
1. Single, Single Double Reverse Grip Rows
2. 3 Single Arm Heavy Rows + Switch
3. 1 Back Fly + 1 Straight Arm Pullback
4️⃣ TRICEPS
1.Overhead Tricep Extensions
2. Alternating Tricep Kickbacks
5️⃣ CHEST
1. Alternating Standing Chest Fly
2. Halo + Lateral Dumbbell Press Out (Just press outs, no halo)
3. Dumbbell Punches
►TIME STAMPS:
00:00 Workout Introduction
01:15 Warm Up
04:55 Shoulders
08:00 Biceps
11:00 Back
14:20 Triceps
16:20 Chest
20:00 Cool Down + Stretch
💜 Learn more about the benefits of dumbbell arm workouts in this post: www.nourishmovelove.com/upper...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3xLkYct
► lululemon Wunder Train Racerback Tank Top -- creatoriq.cc/3N36jlp
► lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3xLkYct
► lululemon Wunder Train Racerback Tank Top -- creatoriq.cc/3N36jlp
► lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
_________________________________________________________
🌟 TRY MORE of My POPULAR Arm Workouts on RUclips:
►10-Minute Upper Body Burnout -- • 10-Minute Toned Arms W...
►10-Minute Shoulder, Bicep and Tricep Workout -- • 10-Minute Dumbbell Arm...
► 25-Minute Toned Arms Workout -- • 25-Minute Toned Arms W...
►25-Minute Upper Body HIIT -- • 25-Minute Upper Body H...
► 30-Minute Dumbbell Arm Workout (Strength, Power + Isometrics) -- • 30-Minute Dumbbell Arm...
►35-Minute PUSH WORKOUT: Chest, Shoulders + Triceps -- • 35-Minute PUSH DAY WOR...
►35-Minute PULL Workout: Back + Biceps + Cardio -- • 35-Minute Upper Body P...
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#upperbodyworkout #armworkout #dumbellarmworkout
These matching outfits are the kind of production value I am here for!
So glad you are loving the outfits!!
Army dietitian here! I can confirm thats how we count pushups and it is the worst! 😅 Thanks for the amazing workout as always! Appreciate you ladies!
Haha!! Thank you so much for choosing to sweat with us! You are so awesome!
Saw this after a long day at work and I could just hear your voice Lindsey telling me that I can do anything for 20 minutes!! Loved this one.
YES!! This one is perfect for ending a long day - awesome work!!
Loved the all standing format, perfect for when you have a baby crawling around and going up and down becomes more challenging 😁
Okay YES this is so true!!!! Way to go mama!
Man, idk why, but your fits are giving me major mermaid vibes and I am HERE for it!
Haha love it!
I do really appreciate those all standing no repeats workouts! More of those please! 🙏 ❤
So glad you are loving this workout! Thanks for sweating with us!
Perfect add on to a run when I don't want to get my mat out, my legs are too tired for lower body, and just need something quick!
NICE WORK!!!
Loved the standing workout....didn't have to make any modifications at 33 weeks pregnant!
Way to go mama!!!! You're rocking it!
Holy heck. Coming on the day after to say this worked some muscles I obviously hadn’t previously! I love this and will definitely be coming back to do it again
Great new format moving from one muscle group to the next! Loved the mobility warmup as well and the tidbits from you and Rachel.
I'm so glad you enjoyed this one!!! Awesome work!!
Love the format, fast and efficient. I would yo see more of this. Thanks
So glad you are loving tis workout workout format! You are so awesome!
Found you today doing a general search for standing workouts. Loved it! Thanks and subscribed.
So glad you found your way to NML! Thank you for your support!
I do this workout multiple times a week. I love it!!! Please more all standing, no repeat arms 😃
NICE WORK!
Loved the format! I'm with Rachel - I learned something new about biceps and triceps today!
Her mind was blown!! We love the fun facts around here, haha!!
Loved this format! And yes, feeling the burn:) Plus, I learned something today about Biceps and Triceps. Thanks, ladies!!
Right?! Rachel was so excited about that, haha! Awesome work!
Loved this! this was the first of your videos I've done. Love no repeats, and standing. Look forward to more of your workouts!
So glad you are loving this workout! Thank you for choosing to sweat with us!
I love coming back to this one anytime I need standing arms. It's SO good! the warm-up, cool down, no repeats style - just SO good!!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Wow! Added this to your unilateral arm day to really make sure I can’t use my arms tomorrow!! Thank you for another great WO!
So glad you are loving this workout! Thanks for sweating with us!
I *LOVED* this format & workout. YESSS to these and more, please!
So glad you are loving this workout format! You are so awesome!
I love this workout! And I love the 20min format. For some reason it seems more doable than the 30 min one with everything I have going on. I look forward to them!
I totally agree!! Awesome work!
I LOVE your workouts!!
Love this workout! Standing arms is my favorite, love your reverse matching outfits was well!
I'm so glad you loved this one!! Awesome work!
I was looking for a standing upper bodywork workout that would really let me focus different muscle groups, and this one hit the spot! Immediately subscribed to your channel. Look forward to doing more workouts!! I love the stretches and mobility work. It is so important.
So glad you found your way to NML!! Thank you for choosing to sweat with us!!
@@nourishmovelove do you have an app or program?
I loved the format! Always fun to have something new!
Right!! So good to mix it up!
Loved this so much, like the transition and a perfect early morning strength workout before my day, and to add with a jog or walk later on
So glad you are loving this workout! You are so awesome!
I loved this so much! Thank you Rachel and Lindsey!
I'm so glad you loved this one!! Thank you so much for giving it a try!!
I looooove these hectic nuggets. this was so great. Thank you!
YES! Thank you for sweating with us!
So good! My arms will be feeling this tomorrow. Excited to try this again and see progress.
So glad you are loving this arm day!!
Love this format and the transition moves to each new muscle! Thanks again for another good one!
I'm so glad you loved this format!! A fun way to mix it up!
Love this WO ! Had to go to floor for chest due to scoliosis lumbar spine, but I find your WOs are easily modified:)
Thanks for your ENTHUSIASM - always gets me pumped❣️
I'm so glad you were able to make this workout work for YOU!! Awesome work!
This was so much fun! I absolutely loved this standing no repeat arm workout! Arm day is the best day, thank you!!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Amazing workout !Thanks for the motivation 😊
Thank you for choosing to sweat with us!
Really loved this format with the transition exercises between muscle groups. Thanks!!
YEAH I'm so glad you loved this one!
No Repeat workouts are my favorite, and this no repeat arms was a burner! it was nice to mix it up from metcon today.
YEAH I'm so glad you loved this one!! Just a fun way to mix things up!
This is exactly what I was looking for!!!! Thank you 💛💛💛
Thank you for choosing to sweat with us!
So good! Standing sweats are my fav, thank you :)
Way to get it done!!
Love this! Short, sweet, effective and as a bonus, no repeats.
YEAH I'm so glad you loved this one! Thanks for giving it a try!
No repeats always fly by! Thanks for the great workout!
YEAH!!! So glad you loved this one!!
I love ur channel! Recently upgraded to 5 pound weights 😂 not as much as you, but i am getting there lol. Thank you so much for these videos! You two are gorgeous! ❤❤
So glad you are loving my workouts! Keep up the amazing work!!
Loved this guys! Just what I wanted for arm day!
So glad you loved this one!! Thanks for giving it a try!
Love ur videos❤❤ u r so energized keeps me going 💪🏻
Thank you so much for sweating with us! You are so awesome!
Really love this format!
So glad you are loving this workout format!
Loved the standing arm workout ! 🔥Spicy !!
One of my favorites!!
Great workout! Second time doing this one and loved it!
NICE WORK!
This was amazing!!! I loved doing weights and being able to focus on my form. Thank you!!!!
Thank you for choosing to sweat with us!!
Mind blown, I love this workout. Thank you.
Thank you for sweating with us!!
I did this no repeat standing arms workout again, holy moly, my arms are screaming at me. Thank you Lindsey and Rachel for the push again… heavy weights and didn’t give up! 👍🏼💪🏼🔥
YEAH I love it!!! Awesome work!!
Loved this workout as always! Thanks ladies!
So glad you are loving this workout!
Looooved that the exercises flowed into each other. Chefs kiss
So happy to hear you are loving this workout! Keep up the great work!
Wow awesome
Adding to my favorites
So glad you are loving this workout! Keep up the great work!
Love love loved this quick pump! It’s perfect for a quick go-to during pregnancy when I want to feel a burn but not deplete myself. Thank you NML!
So glad you are loving this workout! Keep up the great workout!
This is going to be my go to arm workout from now on.
Way to get it done!!
Loved this workout! Thank you 🤩
So glad you are loving this workout!
Yessssss Thank you ❤
YEAH hope you love this one!!
Really enjoyed this and all of your challenges and content! Did this along with day 6 of metcon. Feeling strong and proud! Thank you
I'm so glad you loved this one!! Awesome work!
Brilliant ☺ Love all standing ❤
Way to get it done!!
Love the creativity in the strength moves!
Thank you for sweating with us!!
Just finished this one!! Killer burn!! Soooo good!! Also this color combo on you and Rach is so good!!! The purple and teal are y’all’s colors!! That’s all I could think about while burning my arms out!!! 😆💪🏼🔥✨
Way to crush this workout! You are so awesome!
Love the arm focused workout! I’m really trying to strengthen my upper body 💪 I wish my biceps looked like this emoji 😂
This was quick but sooooo dirty!! Absolutely loved it! What a great way to start my morning with limited time!!!! Thank you ladies!!!!
YEAH way to knock this one out!! Awesome work!!
so good thank you from Canada :)
Thank you for choosing to sweat with us!
Loved this workout!
So glad you are loving this workout!
Arm day ✔ Love these quick effective ones so much, especially on a Monday!
Way to crush this arm workout!!
this was great!! i love a standing workout! and boy did it burn!
Way to get it done!!
Wow fire 🔥. Don’t let the 20 minutes fool you! I will feel this in the morning.
YEAH I love it! Way to go!
love the fact that I get better & stronger...also really like this format🙌💪💯✔ plus the 30 woodchoppers argh!!
So glad you are loving this workout format! Keep up the great work! & way to add the members challenge!
Awesome!! like this format!!!🙌💪💯✔
So glad you are loving this workout format! You are so awesome!
Great workout! Love the variety!
So glad you loved this one!!
New favorite from you guys!!!
So glad this is your new workout!
I happily tripped upon this workout and WOW. I haven’t done a workout like this before and I know I’m going to feel tomorrow 😂 thanks for the content - I subscribed for more! ❤💪🏼
Way to get it done! Thank you for choosing to sweat with us!
Love this one! Love the no repeats!
You are os awesome!
Having trouble lifting my coffee after this workout! Can confirm- it’s no joke 😆
thanks! you ladies are amazing 💛⭐️🌟
Haha spicy! Way to get it done!
Yowza, this was tough for how quick it was! Love the all standing format😄
Right!! Sneaky hard!
Thank you for this awesome arm workout. I will do couple times a week ❤❤
Thank you for sweating with us!!
What a great pump! 👊🏽👊🏽
You are so awesome!
Thanks for another great workout!! I always appreciate when you tell us what weight you are using for each exercise. It encourages me to go heavier! I know I'm usually using a few lbs lighter than you but it gives me great perspective on what I can
/should be using.
So glad you are loving this workout!! Thanks for sweating with us!
Only had 20 min so did this instead of Metcon for the day. I'm feeling it...but your reminder that change doesn't come without putting in the work motivates me.
Way to get it done!! You are so awesome!!
I loved this! 💪🏻
I am so glad!
Round two!.. I love the transitions ❤❤
So glad you are loving this workout format!!!
Thanks ladies! I usually worry more about my abs, felt good to work the arm’s today!❤️💪😊
Thank you for sweating with us!
Amazing!!!!!
YEAH! Way to get it done!
Crushed, thank you!
Thank you for choosing to sweat with us!
Loooved this one! Can we get a 20-minute LOWER body version in this same format?? 😍💪 (with the muscle group transitions)
So glad you are loving this workout!! We have a lower body workout coming soon!
I’ve been doing dumbbell exercises for a few months on my own. Decided to try and follow along with this video today and it definitely hits different. Feels spicy but good
Way to get it done!
Great workout!! Thank you ❤
Way to knock it out! Thank you for sweating with us!!
❤ thank you!!!
Thank YOU for choosing to sweat with us! You are so awesome!
You are the best. 😊
Thank you for sweating with us!
So amazing! Thanks.
Thank you for sweating with us!
EXCELLENT workout! Holy smokes, so much knocked out in 20 minutes. Doesn't seem possible, but my upper body begs to differ, thank you! Would definitely come back to this one.
Thank you for sweating with us! You are so awesome!
My favorite arm workout! ❤
One of my most-repeated!! Just love this format!
Loved this thank you
Thank you for sweating with us!
Loved it!
So glad you loved this workout!
Loved this! I go really heavy during this workout 💪
So glad you are loving this workout!
Just did this workout in my living room, very effective and went by fast :) now I’m going for a run.
Way to get it done! Love to add this one to a run!
I freaking loved this workout!!!
So glad you are loving this workout!
Monday morning pump! Thank you!
YEAH way to start the week off strong!!
Totally totally love everything you do would love to join but just cannot financially afford it please please keep posting some free workouts like this
We absolutely will!!
Workout complete 💪
Thanks!
Thank you so much for your support!!! Keep up the great work!
Good quick workout to add to my run day for a bit of added strength training.
YEAH!! This would be great to add to a run!