Maintain your gains with this quick at-home shoulders and arms workout that requires nothing more than a pair of dumbbells and a chair from your front room.
1a. Seated Press
Reps: 12-15
Rest: Straight into 1b
- Sit on a bench/chair with a dumbbell in each hand at shoulder height.
- Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.
1b. Lateral Raise
Reps: 12-15
Rest: Straight into 1c
- Stand tall with a light dumbbell in each hand with palms facing.
- Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.
1c. Reverse Lateral Raise
Reps: 12-15
Rest: 60 secs
Sets: 4
- Bend forwards from the hips with a light dumbbell in each hand, palms facing.
- Keeping a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.
2a. Seated Curl
Reps: 12-15
Rest: Straight into 2b
- Sit on a bench with dumbbells by your sides, palms facing forwards.
- Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
- Lower the weights back to the start.
2b. Standing Curl
Reps: 12-15
Rest: Straight into 2c
- Hold dumbbells by your sides with straight arms, palms facing forwards.
- Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top.
- Lower them back to the start.
2c. Triceps Extension
Reps: 12-15
Rest: 60 secs
Sets: 4
- Stand tall holding a dumbbell over your head with both hands, arms straight.
- Keeping your chest up, lower the weight behind your head, then raise it back to the start.
