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Arm Workout With Dumbbells | 20-Minute Workout With Em Ricketts | Myprotein
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Jan 30, 2025
This arm workout with dumbbells is perfect for an effective upper body session at home. It’s led by one of our favourite Myprotein athletes, Em Ricketts — a qualified personal trainer and online coach who’s committed to empowering women to strive for strong. All you need is a chair and a pair of dumbbells at a weight you can manage, but still find challenging. Then get ready to feel the burn and blast it for 20 minutes! Let us know what you thought of the workout in the comments below and tell us what you’d like to see next. ** See more from Em here: Instagram: https://bit.ly/2TMxQe3 YouTube: https://bit.ly/3kUE9rZ ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run.
View Video Transcript
0:00
what's up you guys emily here
0:03
a personal trainer health and fitness
0:05
coach ready to take you through
0:06
a arm workout we're going to be doing
0:08
this from home so the only equipment
0:10
you're going to need is a chair
0:12
i'm just going to use my kitchen chef
0:14
use whatever you've got to hand
0:16
and also a pair of dumbbells like i said
0:19
it's going to be an arm workout which
0:20
means we're going to be working
0:21
our biceps and our triceps the workout
0:24
shouldn't take us longer than 30 minutes
0:26
and you're going to be able to follow
0:27
along with me
0:28
in real time right i think we should get
0:31
started
0:32
and i'll walk you through how the
0:33
workout is going to be laid out
0:36
okay so the layout of the workout is
0:38
going to be three
0:39
super sets so i'm going to walk you
0:41
through superstep one now we're going to
0:42
do that together first
0:44
each superset obviously has two
0:46
exercises in it which we perform back to
0:48
back with no rest in between
0:50
once we then perform those two exercises
0:53
we're gonna rest for one minute together
0:55
and we're gonna go back and make sure we
0:56
do the superset three times through
0:59
in total then we'll move on to superset
1:01
two and then superset three
1:03
so if you're ready to get started we're
1:05
gonna get going with superset number one
1:07
we're gonna do a quick demonstration of
1:08
the two exercises in the superset and
1:10
then we'll start it together
1:12
so the two exercises the first one is
1:14
going to be chair
1:15
tricep dips okay so you're gonna be on
1:18
the edge of your chair
1:19
you can either have your legs fully
1:20
outstretched to make this
1:22
more challenging so the legs fully out
1:24
stretch you're to be coming all the way
1:25
down
1:27
and all the way out driving through your
1:28
triceps or if you want to make it
1:30
slightly easier
1:31
not quite as advanced as that's totally
1:34
okay just have your knees bent for me
1:36
and exactly the same movement all the
1:37
way down
1:38
grab them all the way up through your
1:40
triceps the second
1:41
exercise in the suit set is going to be
1:43
some twisting
1:44
seated dumbbell curls so you're going to
1:47
be right in the edge of your chest
1:48
you've got space to move the dumbbells
1:50
going to start with them in this hammer
1:52
position here
1:54
then you're going to curl up into a
1:56
bicep curl squeeze your biceps
1:58
before lowering back down with control
2:01
right we're going to be doing
2:02
10 on our chair tricep dips followed by
2:06
12 of those twisting seated dumbbell
2:08
curls
2:09
if you're ready let's get going with the
2:11
first step of tricep dips
2:13
so 10 wraps getting those feet in the
2:16
position you want them
2:18
ready let's go
2:22
[Music]
2:30
great job keep going
2:36
eight two more reps for me
2:40
nine ten great job
2:43
stick yourself up get hold of this
2:45
dumbbell straight away for me onto the
2:47
edge of your chair
2:51
[Music]
2:58
[Music]
3:00
remember work through them at your own
3:03
pace but try and stay with me if you can
3:06
that's right number five for me
3:08
[Music]
3:09
come on you're halfway down keep going
3:14
keep squeezing
3:20
[Music]
3:35
we're resting together we're doing this
3:36
together remember
3:38
one minute's rest really just trying
3:41
take a few big breaths grab a little bit
3:44
of water if you want to
3:45
remember we're doing this suit set two
3:47
more times in total
3:49
so that was really getting a feel for
3:50
the exercise now i really want you to
3:52
push okay
3:53
we're really gonna work hard these last
3:56
two rounds through maybe if you had your
3:59
legs
4:00
bent for the first set of tricep dips
4:02
maybe you want to set them out a little
4:04
bit straighter now
4:05
okay we've got this we're all in this
4:07
together
4:09
i'm going to give those arms a really
4:10
great burn a really good workout
4:13
in a short space of time at home
4:16
together
4:19
okay we have got around 15 seconds then
4:22
we're going back into things so when you
4:24
now start thinking about getting
4:24
yourself set back up
4:27
get yourself ready to go with these
4:28
tricep dips
4:30
10 reps remember stepping those legs out
4:34
keeping them bent if you want to ready
4:37
let's go
4:38
stand up here really try and come
4:43
[Music]
4:48
come on
4:49
[Music]
4:53
eight nine
4:56
ten great job picking yourself up grab
4:59
those dumbbells for me
5:01
on the edge of your chair into those
5:02
twisting dumbbell curls
5:05
ready in three two one let's go
5:08
twisting up squeezing your biceps we're
5:11
doing 12 reps here
5:17
great job
5:24
six more for me
5:28
really what come on
5:31
last night
5:32
[Music]
5:45
one more minute rest then we're going to
5:47
be going into this superset for the
5:49
final time okay
5:52
so big breaths really think about what
5:55
you want to bring to this last round
5:57
through
5:57
the last time we're doing these two
5:59
exercises
6:00
let's make it good let's finish the
6:02
superset strong
6:03
and then remember we're moving on to
6:05
superset two and then super step
6:07
three so lots of spice coming your way
6:11
for your upper body for your arms today
6:14
you might notice as well but the
6:15
supersets are paired with a tricep
6:17
exercise
6:18
followed by a bicep exercise so each
6:21
superset
6:22
you're hitting both your biceps and your
6:23
triceps so
6:25
an excellent combination for hitting
6:27
your arms
6:28
strong okay you have got
6:32
15 seconds left last time through these
6:35
tricep decks
6:37
i really want you to challenge yourself
6:39
now stepping those legs out all the way
6:41
straight if you can for me
6:43
ready legs out and let's go
6:46
10 reps here come on
6:48
[Music]
6:50
really strong
6:56
six come on
7:03
[Music]
7:12
ready let's go
7:16
excellent
7:19
[Music]
7:22
that's four come on focus
7:23
[Music]
7:28
excellent really focus
7:31
on working your biceps hard
7:33
[Music]
7:37
10 11
7:41
and 12. great job
7:44
pop your dumbbells down
7:48
grab a drink with water we're going to
7:49
move on to superset
7:51
number two okay moving on to
7:54
superset number two so two more
7:56
exercises again a
7:58
tricep exercise than a bicep exercise
8:00
back to back
8:01
no rest in between and then resting for
8:03
one minute at the end of those two
8:05
exercises
8:06
we're doing the super set three times
8:08
through in total again i'm gonna walk
8:09
you through the two exercises quickly
8:11
first
8:12
then we're going to start it together so
8:13
your first exercise is going to be a
8:15
dumbbell overhead
8:16
tricep extension for 12 reps let me show
8:19
you what this looks like
8:20
so you're going to start with the
8:21
dumbbell overhead with the weight
8:23
resting on your palms you're going to
8:25
come all the way down getting a really
8:27
nice stretch there
8:28
and then drive all the way up and
8:30
squeeze using your triceps
8:33
that's our first exercise the second
8:35
exercises for our biceps
8:37
is going to be some dumbbell hammer
8:39
curls okay we really want you to do
8:40
these controls
8:41
no swinging no momentum just using those
8:45
biceps so
8:46
nice solid base dumbbells out down by
8:48
your side
8:49
curling up into a hammer curl squeezing
8:52
and then
8:52
lowering back down with control 12 reps
8:54
there again
8:56
right if you're ready we're going to get
8:58
started
8:59
so one downhill ready for those overhead
9:02
tricep extensions first
9:04
12 reps ready when you are
9:07
let's get going all the way down
9:11
and all the way up and squeeze these out
9:14
in total have a really nice stretch in
9:17
those triceps
9:20
that's four come on stay with me now
9:22
[Music]
9:24
great job
9:25
[Music]
9:31
going to 12 remember
9:38
ten eleven
9:41
last one squeeze and release
9:45
drop that other dumbbell straight away
9:46
for me into these hammer curls
9:48
ready 12 reps let's go up and squeeze
9:53
great job no momentum remember no
9:56
swinging
9:57
i really want you to control with
10:01
every back
10:05
six that's half way come on six more
10:08
seven come on you've got this i'm
10:12
smashing it
10:16
ten 11
10:20
12 and rest start that one minute timer
10:25
one minutes rest then we're going back
10:28
into that
10:28
two more times through you're doing
10:31
excellent we're pretty much halfway
10:33
through this workout now
10:34
you're doing so good honestly just stay
10:36
with me
10:37
my arms are starting to burn out i don't
10:39
know if you're dark
10:41
if they're not then push a little bit
10:42
harder for me grab some heavy weights if
10:44
you've got them
10:46
maybe focus more on that form that mind
10:48
muscle connection
10:49
making sure you're executing every
10:51
movement to the best of your ability
10:53
that's how you can get the most out of
10:55
this okay we're all in it together
10:57
i'm starting to puff okay
11:02
just staying nice and calm a little bit
11:05
longer rest for me
11:06
and then we're going to be moving back
11:07
into that superset again around 15
11:10
seconds to go
11:11
so getting yourself ready again getting
11:13
yourself back to that starting position
11:15
remember we're doing our dumbbell
11:17
overhead chest extensions
11:18
first 12 reps
11:22
ready getting into position for me and
11:25
let's go 12 reps here come on you've got
11:28
this
11:29
keep going
11:34
excellent
11:39
that's six that's half way for me six
11:41
more come up
11:47
excellent
11:48
[Music]
11:50
eleven and twelve
11:54
great job that other double up for me
11:56
quick as you can
11:57
straight into those panel curls ready 12
12:00
reps
12:01
let's go up and squeeze
12:04
two come on i'll turn to the side so you
12:06
can see me this way
12:10
excellent
12:14
halfway how much six more
12:24
11 last wrap 12
12:28
and dumbbells down another minute rest
12:30
final minutes rest
12:32
then we're going back into the superset
12:33
for the last time i want you to give it
12:36
your all
12:37
okay all you've got these last two
12:40
exercises
12:41
then we've just got one more superset
12:43
after this and then you are done
12:45
okay so really focus now i really want
12:47
you to bring it
12:48
my arms are definitely burning like i
12:51
said in the last little grass
12:53
if they're not maybe you just have a
12:54
think about your form your mind's muscle
12:56
connection
12:57
picking up a heavier pair of dumbbells
12:59
if you've got the luxury of having more
13:00
than one at home
13:01
go and grab that heavier pad totally got
13:04
this
13:05
few more seconds rest for me
13:09
really just take your time it's really
13:12
important to rest
13:13
so you can bring your all to the final
13:16
round through
13:17
for about 15 seconds when you pick
13:20
getting yourself ready in position
13:22
remember 12 reps here
13:24
dumbbell overhead try some extensions
13:26
getting yourself back to that starting
13:28
position
13:29
ready let's go come on
13:32
last 12 reps here you've got this
13:36
really squeeze and work through those
13:40
triceps
13:42
that's six halfway
13:48
[Music]
14:00
come on let's go finish the stroll
14:05
excellent
14:09
keep going with your own pace but try
14:12
and stay with me if you can
14:13
just halfway
14:16
that's eight reps down come on
14:21
ten eleven come on squeeze last one
14:25
twelve and rest dumbbells
14:29
down for me okay take a quick breather
14:32
then we're going to be going into
14:33
your final superset superset number
14:35
three
14:37
okay ready for our final suit set final
14:40
little superset and you are done and you
14:42
finish a smashing arm workout okay
14:45
again two exercises back to back
14:47
straight back
14:48
back no rest and then one minute rest
14:50
after we've done those two
14:51
we've got a tricep exercise a bicep
14:54
exercise
14:54
it's gonna be great we've got this okay
14:57
let me just show you the two exercises
14:59
then we'll get started with the first
15:00
round together so the first
15:03
exercise is going to be tricep kick back
15:05
so you're going to be slightly bent over
15:07
knee slightly bent you're going to start
15:09
with your dumbbells here
15:10
and you're going to kick and extend them
15:12
all the way back and squeeze
15:14
and then come back to the starting
15:15
position we're only going to be doing
15:17
eight there because i
15:18
really want you to focus on that squeeze
15:20
and control
15:25
second exercise is going to be
15:27
exhausting curls okay we're going to be
15:29
doing 10 reps here
15:30
because again they're slightly
15:31
challenging and i want you to really
15:33
focus on your form and control
15:35
you're going to start with the dumbbells
15:37
in your starting
15:38
bicep curl position here you're going to
15:41
curl
15:41
up and then when you get to the top
15:43
you're going to rotate
15:44
your wrists and the dumbbells round and
15:46
lower back down with control that's
15:48
one rep okay let's get started
15:52
eight of those tricep kickbacks first
15:55
ready let's go really focus on control
16:00
and squeeze
16:04
great job that's four keep going
16:10
six seven
16:13
last rep eight great job
16:16
tonight round ready for those awesome
16:19
curls
16:20
and let's go 10 reps here coming up
16:23
rotating and coming all the way back
16:26
down
16:26
come on
16:45
come on this is number six
16:48
keep going for me
16:54
eight come on squeeze two more
16:59
[Music]
17:01
nice wrap
17:05
and rest for one minute pop your
17:07
dumbbells down with your arms a little
17:09
breather
17:10
give yourself a little breather grab
17:11
some water if you want to
17:13
for 60 seconds remember then we're going
17:16
back into things
17:18
just two more times through and then
17:20
you're done with the whole workout
17:22
so you've got feel for those two
17:23
exercises now now what's your chance
17:26
to step it up a gear give it a little
17:28
bit more push a little bit harder use a
17:30
little bit heavier load if you've got
17:31
one
17:32
focus on even more of a squeeze even
17:34
more of a minus muscle connection
17:36
okay it's up to you to make this as
17:38
challenging as you want it
17:40
it's your workout it's your pace it's
17:43
whatever you want to bring to the table
17:45
okay you're doing great we're all in it
17:48
together my arms are definitely burning
17:50
now
17:51
so you've set along with three okay
17:53
you've got 15 seconds and then we're
17:55
going back in with those tricep
17:56
kickbacks
17:58
picking up this done most will mean
18:00
getting yourself ready to start
18:02
remember we're just doing a reps here
18:05
bending yourself over
18:06
ready let's go
18:10
really squeeze
18:16
[Music]
18:26
great job signing up and curls
18:29
10 reps
18:42
excellent
18:44
[Music]
18:47
that's halfway five more rounds come on
18:49
you've got this
18:51
really work for it with control
18:57
excellent let's number eight done
19:00
come on two more
19:04
last one up rotate
19:08
and rest excellent dumbbells down
19:12
final rest of the whole workout okay
19:15
make this minute count really recharge
19:19
big wraps sip of water
19:22
we're going back into it seeing with our
19:24
final round
19:26
and then you're done and you've smashed
19:27
through this workout an amazing artwork
19:29
how
19:30
you can do it in a gym if you want to
19:32
you can do it at home you can do it
19:33
anywhere okay
19:34
minimal click needed and i've done it
19:37
with you every step of the way
19:40
okay trying to get that breath back good
19:42
things about breath
19:45
try and relax i really want you to give
19:48
this your all okay
19:49
final two exercises absolutely give it
19:52
everything you've got okay i want
19:54
nothing left in the tank here
19:56
15 seconds so let's put those dumbbells
19:59
up
19:59
ready to get started eight tricep
20:02
kickbacks
20:03
ready get yourself bent over
20:06
and let's go squeeze come on you've got
20:10
this
20:11
finish this really strong
20:13
[Music]
20:16
five come on
20:19
[Music]
20:31
come on you've got this all in this
20:34
together
20:36
biting that burn working his arms hard
20:45
[Music]
20:47
that's five reps down five more to go
20:50
focus
20:51
[Music]
20:56
come on
21:03
[Music]
21:14
dumbbells down you have absolutely
21:17
smashed it
21:19
well done you guys that was such a good
21:21
session and i love training with you
21:22
today
21:23
make sure you hit like if you did enjoy
21:25
the workout and subscribe so you're in
21:27
tune for even more workouts and loads of
21:30
other great stuff
21:31
from me and tons of other coaches i'll
21:33
see you guys in the next workout
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