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Quick Arm Burn
Training focus: Targeted upper body and arm strengthening, emphasizing biceps, triceps, shoulders, and chest
Performance goals: Arm definition, pressing strength, and upper-body endurance
Training context: Fast-paced, efficient session designed for quick at-home workouts
Training style: Circuit flow combining pressing, isolation, and stability exercises
Equipment: 27.5lb adjustable dumbbells
Production: This training video is produced by Fitsentive, in collaboration with our brand, for guided at-home upper-body training.
Chest & Glutes
Bridge Hold Chest Press
Target your chest and glutes with this bridge and press hold.
Target: Chest and Glutes
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back with your knees bent. Lift your hips into a bridge and hold it.
Note
Press the dumbbells from your chest toward the ceiling, then lower them back down.
Caution
Keep your glutes squeezed the whole time to keep your hips high and stable.
Chest, Triceps & Core
Dumbbell Push Ups
Target your chest, triceps, and core with this push-up variation.
Target: Chest, Triceps, and Core
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Place two dumbbells on the floor and grip the handles to use them as your base for a push-up.
Note
Lower your chest toward the floor between the weights, then press back up.
Caution
Make sure the dumbbells are stable and will not roll. Keep your wrists straight.
Upper Back (Traps)
Shoulder Shrugs
Target your upper back (traps) with this shrug movement.
Target: Upper Back (Traps)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand tall with a dumbbell in each hand at your sides.
Note
Lift your shoulders toward your ears as high as you can, then lower them slowly.
Caution
Move your shoulders straight up and down. Do not roll them in a circle.
Inner Chest
Dumbbell Squeeze Press
Target your inner chest with this squeeze press movement.
Target: Inner Chest
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back and hold two dumbbells together, pressing them hard against each other over your chest.
Note
Push the weights up and lower them back down while keeping them squeezed together.
Caution
Maintain constant pressure between the weights to keep the tension on your chest.
Chest
Lying Chest Fly
Target your pectorals with this lying fly movement.
Target: Chest (Pectorals)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back with dumbbells held over your chest and palms facing each other.
Note
Lower the weights out to the sides in a wide arc until you feel a stretch, then pull them back to the center.
Caution
Keep a slight bend in your elbows and stop before your hands touch the floor.
Shoulders
Overhead Shoulder Press
Target your deltoids with this overhead press.
Target: Shoulders (Deltoids)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand or sit tall with dumbbells at shoulder height and palms facing forward.
Note
Press the weights straight up until your arms are straight, then lower them back to your shoulders.
Caution
Tighten your core and do not arch your lower back as you press up.
Triceps
Overhead Tricep Extension
Target your triceps with this overhead extension.
Target: Triceps
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Hold a dumbbell (or two) overhead with your arms fully extended.
Note
Bend your elbows to lower the weight behind your head, then push it back up to the start.
Caution
Keep your elbows close to your head and do not let them flare out to the sides.
Biceps
Bicep Curls
Target your biceps with this classic curl movement.
Target: Biceps
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with dumbbells at your sides and palms facing forward.
Note
Curl the weights toward your shoulders, then lower them back down slowly.
Caution
Keep your elbows pinned to your ribs. Do not swing your body to lift the weight.
Chest & Core
Alternating Chest Press
Target your chest and core stability with this alternating press.
Target: Chest and Core Stability
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back with both dumbbells held up over your chest.
Note
Lower one weight to your chest and press it back up while the other arm stays still and extended.
Caution
Keep your body flat on the floor; do not let your torso tilt toward the moving arm.
Core & Wrist Stability
Dumbbell Plank Hold
Target your core and wrist stability with this plank hold.
Target: Core and Wrist Stability
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Get into a high plank position while gripping the handles of two dumbbells on the floor.
Note
Hold this position with a straight body and a tight core for the set time.
Caution
Keep your shoulders directly over the weights and keep your wrists straight.
Trusted by Tech Critics
In-depth Reviews from Top Creators
JS
I've used other kits, but this one is the best. The attention to detail and usability are truly amazing.
SJ
Perfect for my home gym setup. The quality is outstanding and the adjustability is smooth and reliable.
MW
Best investment I've made for my fitness journey. These dumbbells are worth every penny.
DB
Compact, versatile, and well-designed. Exactly what I needed for my home workouts.