Beginner to Advanced Levels Supported
Get ready to strengthen and sculpt your arms with this biceps and triceps combo workout! Each superset alternates between the two muscle groups to keep the intensity high and help you get the most out of your time. For this at-home dumbbell workout, it’s best to have a few different weights available so you can adjust as needed. A chair, bench, or step may come in handy for one of the moves, but it’s totally optional. Let’s get to work, Tribe!
Warm up
Extended Arm Twists
Double Bicep Contraction
Dumbbell Arm Workout
Crossbody Curl x 10 each
Diamond Push Up / Incline x 8
Split Stance Incline Curl x 12
Manual Triceps Ext / Incline x 8
Iso-Hammer Curl x 10 each
Lying DB Triceps Ext x 12
Zottman Curl x 12
Overhead Dumbbell Triceps Ext x 12
Curl + Forearm Twists x 12
Straight Arm Pullbacks x 15
Drag Curl x 12
DB Reverse Triceps Kickback x 12
Cool Down
Posterior Triceps Stretch
Wall Straight Arm Biceps Stretch
