Gym-goer who shed 9st 6lb credits five-move dumbbell routine for arm transformation

The TikTok creator used nothing but a light pair of dumbbells

A TikTok creator known as Naya has showcased the results of her impressive arm transformation, alongside the routine that transformed her physique.

In a recent video, she told viewers that her routine consists of five steps: bicep curls, shoulder press, triceps overhead press, lateral raises, and hammer curl.

Each exercise is performed for three sets of 10 to 12 repetitions, with only a pair of dumbbells weighing 11 lb (5kg) each.

The video has prompted a wave of responses from viewers who have seen similar results after adopting the same approach.

One commentator wrote that the method had worked for them, adding that they had noticed their arms becoming more toned in a short time.

Bicep curls

The bicep curl is performed standing with a dumbbell in each hand and the arms fully extended by your sides, palms facing forward.

Keeping the elbows tucked close to the body, curl the weight up towards the shoulder, then lower it back down with control.

Triceps overhead press

Holding a single dumbbell with both hands, raise it straight above the head with the arms fully extended.

Then bend at the elbows to lower the weight behind the head and extend the arms back up to the starting position.

Lateral raises

For lateral raises, stand with a dumbbell in each hand by your sides with the palms facing inwards.

Raise both arms out to the sides until they reach shoulder height and lower them back down slowly.

Hammer curl

Stand with a dumbbell in each hand, palms facing the body rather than forward. Curl the weights up towards the shoulders, keeping the palms facing inward throughout, then lower back down with control.

For quicker results, the exercises work best as part of a wider routine. Sticking to the same split for four to six weeks is also recommended for getting the most out of any arm-focused programme.

Another fitness enthusiast who successfully transformed her physique has detailed a similar arm training approach in a TikTok video.

The woman, who goes by Mer, lost 8st 8lb through natural methods and stressed that consistency was the key factor behind her results.