Uploaded June 2025 | Updated September 2026, 3 weeks ago

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Join Chris Heria and Mariana Rivera as they go through a 10 minute total arm workout hitting every muscle from your biceps, triceps, and shoulders using nothing but a pair of dumbbells! If you wanted stronger and toned arms, this is the perfect routine you can do right from home!

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Timestamps:
0:00 Intro
1:56 Bicep Curl + Hammer Curl
3:02 Curl Close Reverse Grip Dumbbells
4:02 Curl And Press Dumbbells
5:02 Upright Rows Dumbbells
6:02 Anterior Raises Alternating Dumbbells
7:02 Lateral Raises Dumbbells
8:02 Rear Delt Flys Dumbbells
9:02 Dumbbell Skis
10:02 Overhead Tricep Extensions Dumbbells
11:02 Tricep Kick Back Dumbbells
12:00 Outro

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instagram.com/chrisheria
youtube.com/CHRISHERIA
tiktok.com/@thechrisheria

FOLLOW MARIANA RIVERA
instagram.com/marianariverac

Take your training to the next level with a Heria weight vest:
chrisheria.com

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