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If you’re new to strength training, here’s a beginner-friendly arm workout using weights, created by POPSUGAR Fitness host and personal trainer Anna Renderer. This easy-to-follow dumbbell circuit workout includes six basic dumbbell arm exercises, perfect for weight-lifting newbies! From raising your metabolic rate to help with weight loss, to getting stronger, and getting more defined muscles, there are many benefits to weight training. This is the perfect upper-body workout to get you started.
Renderer says that doing two moves back to back is a great way to feel the burn, and this workout does just that. You can do this workout at the gym or at home, so start with a lightweight pair of dumbbells (three to five pounds) and work your way to heavier weights (eight to 15-pounds) as you get stronger.
Best Dumbbell Arm Workout For Beginners
Equipment needed: You’ll need a set of dumbbells (three to 15 pounds), or have one light pair and one heavier pair to use for different exercises.
Directions: Perform 10 reps of the first move in Circuit 1 to complete a set, then complete 10 reps of the second move in Circuit 1 to complete a set. Switch back and forth until you’ve completed three sets of each. Repeat for the second and third circuits.
| Exercise | Reps |
|---|---|
| Circuit 1, Move 1: Lying Chest Fly | 10 |
| Circuit 1, Move 2: Lying Triceps Extension | 10 |
| Circuit 2, Move 1: Squat, Curl, and Press | 10 |
| Circuit 2, Move 2: Bent-Over Row | 10 |
| Circuit 3, Move 1: Bent-Over Reverse Fly | 10 |
| Circuit 3, Move 2: Lateral Raise | 10 |