Dumbbell Arm Routine

This is my dumbbell arm routine that I do with 10 pound weights. It's not much weight but I focus on reps for each one until I feel a burn. 

Overhead press - raise weights to shoulder height and then raise above your head

Curls - just an old fashioned front bicep curl

Front lift - put the dumbbells by your side at your hips then lift up close to your body and then finish under your chin with your elbows out

Overhead tricep curl - put arms behind your head and then lift up above your head

Rows/Side lift - with your arms by your side and your body in a slight bent position lift up and back focusing on contracting your upper shoulder blades

Flies - still in the bent position swing your arms from the center of your body outward to your side while keeping your arms straight

Tricep swing - still in the bent position swing arms behind you focusing on your triceps and your lower shoulder blades

Side overhead press - with one hand down by your side and the other at should height near your head press up like an overhead press while bending to the side at the waist

Front swing - with your arms by your side swing them in front of you while keeping your arms straight and hold at the top for a split second before lowering

Outward swing - with your arms by your side swing them out to the side like the beginning of a Jumping Jack and hold at the top for a split second before lowering