2 dumbbells, 4 exercises and this home workout to build arm and back muscles

ActiveWorkouts2 dumbbells, 4 exercises and this home workout to build arm and back muscles15 minutes is all you need to increase muscle size in both your arms and your upper backWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

15 minutes is all you need to increase muscle size in both your arms and your upper back

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Young muscular man lifting up dumbbells at the gym

(Image credit: Getty Images)

Quick question: What muscle do you need to work to have arms as big as Chris Hemsworth’s? Maybe the forearm? Or the biceps? How about the shoulder? No, no and no. To reach peak arm, you need to focus on your triceps, the muscle at the back of the upper arm – that helps you build arm girth the fastest. And with this arm and upper back workout, you can grow bigger arms, shoulders, and a strong back using only two dumbbells.

As well as increasing upper arm circumference, completing triceps exercises can help stabilise your shoulders and increase your arms' flexibility and range of motion. Additionally, you are less likely to develop a rotator cuff injury if you strengthen this muscle area. Enough teasing, though; let’s start working out!

In this workout, our instructor invites us to complete a 15-minute workout focusing on strengthening your triceps, biceps, shoulders and back. All that is required are a pair of light dumbbells as we proceed through 4 exercises, with 12 repetitions, each lasting for 3 sets. The exercises:

Like to take part in XHIT’s workout but don’t own any dumbbells? Check out thebest dumbbellswe’ve reviewed and ranked this year. Finally, if you’ve been powering through your strength workouts but notice your hands are becoming more calloused and blistered as your weight increases, then we advise protecting these with one of thebest gym gloves.

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