{"id":554604,"date":"2026-07-17T15:35:09","date_gmt":"2026-07-17T15:35:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/554604\/"},"modified":"2026-07-17T15:35:09","modified_gmt":"2026-07-17T15:35:09","slug":"gym-goer-who-shed-9st-6lb-credits-five-move-dumbbell-routine-for-arm-transformation","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/554604\/","title":{"rendered":"Gym-goer who shed 9st 6lb credits five-move dumbbell routine for arm transformation"},"content":{"rendered":"

A TikTok creator known as Naya has showcased the results of her impressive arm transformation, alongside the routine that transformed her physique.<\/p>\n

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.<\/p>\n

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

The video has prompted a wave of responses from viewers who have seen similar results after adopting the same approach.<\/p>\n

\"BEFORE<\/p>\n

Naya performs the entire routine with dumbbells<\/p>\n

| <\/p>\n

TIKTOK \/ NAYAAFITT<\/p>\n

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

Bicep curls<\/p>\n

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

Keeping the elbows tucked close to the body, curl the weight up towards the shoulder, then lower it back down with control.<\/p>\n

Triceps overhead press<\/p>\n

Holding a single dumbbell with both hands, raise it straight above the head with the arms fully extended.<\/p>\n

Then bend at the elbows to lower the weight behind the head and extend the arms back up to the starting position.<\/p>\n

Lateral raises<\/p>\n

For lateral raises, stand with a dumbbell in each hand by your sides with the palms facing inwards.<\/p>\n

Raise both arms out to the sides until they reach shoulder height and lower them back down slowly.<\/p>\n

Hammer curl<\/p>\n

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.<\/p>\n

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.<\/p>\n

\"weight<\/p>\n

Naya performs each exercise for three sets of 10 to 12 repetitions<\/p>\n

| <\/p>\n

GETTY<\/p>\n

<\/p>\n

Another fitness enthusiast who successfully transformed her physique <\/a>has detailed a similar arm training approach in a TikTok video. <\/p>\n

The woman, who goes by Mer, lost 8st 8lb through natural methods and stressed that consistency was the key factor behind her results. <\/p>\n","protected":false},"excerpt":{"rendered":"A TikTok creator known as Naya has showcased the results of her impressive arm transformation, alongside the routine…\n","protected":false},"author":2,"featured_media":554605,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[493,499,103,61,60,166],"class_list":["post-554604","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-diet","tag-fitness","tag-health","tag-ie","tag-ireland","tag-lifestyle"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/554604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=554604"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/554604\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/554605"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=554604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=554604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=554604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}