strengthen your arms and shoulders with this 20-minute dumbbell workout

Warm-Up (2 minutes):  Start with arm circles and jumping jacks to prepare your muscles.

Dumbbell Shoulder Press: 3 sets of 12-15 reps. Press weights overhead to build shoulder strength.

Lateral Raises:  3 sets of 12-15 reps. Lift dumbbells to the side to target the deltoids.

Front Raises:  3 sets of 12-15 reps. Raise dumbbells in front to enhance shoulder definition.

 

Bicep Curls:  3 sets of 12-15 reps. Curl weights to develop bicep muscles.

Hammer Curls: 3 sets of 12-15 reps. Hold dumbbells with palms facing in to target different bicep angles.

Tricep Kickbacks:  3 sets of 12-15 reps. Extend arms back to strengthen triceps.

Overhead Tricep Extensions:  3 sets of 12-15 reps. Use a single dumbbell to work the triceps from a different angle.

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