A Beginner-Friendly Workout That Works Your Arms & Chest In Just 5 Moves


Welcome to mbg moves! For the first installment of 2022, we're changing things up a bit with a strength-training-at-home series, from BB Arrington. Check out the full strength training at home guide here, which includes tips, advice, and insight for beginning the journey to a stronger you. Plus, tune in each week for a new at-home workout to include in your routine.

Let's start the year on the right foot—or, in this case, arm. For the first installment of our strength training at home series, we're focusing on your shoulders, chest, biceps, and triceps.

There are so many important benefits to working these areas of your body. Strong shoulders help facilitate the various overhead and rotational movements of the arms. A strong chest balances out the back muscles and helps us in pushing movements. Plus, strong biceps and triceps make pulling and extending movements easier.

These five moves will help you build a solid upper-body foundation—and you can do the entire routine from the comfort of your home. All you need is a set of dumbbells!

Workout Summary

  • Time: 20 minutes
  • Equipment: Set of dumbbells
  • Instructions: Complete three set of 8 to 12 reps of each exercise. Move from one exercise to the next with some rest in between.

Must-know terms:

  • HINGE: Your hinge comes from your hips. Think about pulling your hips behind you—your torso will fall forward as a reaction to pulling your hips backward. 
  • BRACE: Tighten your core as if you walked into a pool of cold water.

Incline Dumbbell Press

Image by mbg creative

  1. Seated or standing, hinge forward about 45 degrees above a flat-back position. 
  2. With dumbbells in hand, keep your arms straight and raise your arms up to make the shape of a capital letter "Y." 
  3. Lower your arms back down toward the ground to complete the rep (Note: Soften your knees and engage your core to help you feel grounded in the movement.)

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