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30 Minute Dumbbell Arm Workout


Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Crush your arms with this dumbbell arm workout. The only equipment needed for this workout is a couple pairs of dumbbells. This routine uses muscle building techniques that require you to have at least one lighter and one heavier pair so that you can change up the weight as needed. It’s a great routine for both men and women.

Arm Workout for Women & Men

Complete each set with between 15-30 seconds rest.
A1: Bent Over Dual Zottman Curls x12, x10, 8x
A2: Bilateral Dumbbell Triceps Ext x12, x10, 8x
B1: Bent Over Spider Curl x12, x10, 8x
B2: Overhead Triceps Ext x12, x10, 8x
C1: Double Arm Biceps Curl 3×10 303 Tempo
C2: Triceps Kickbacks 3×10 303 Tempo
D1: Reverse Curl Pulse 2 x Failure
D2: Diamond Push Up 2 x Failure