Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Are you ready to feel the burn?! This dumbbell arms can be performed at home with minimal equipment. It’s great for both women and men. You may want to have a couple of pairs of dumbbells ready, so that you can change up your weight as needed.

20 Minute Dumbbell Arms Workout

A1: Bent Over Monkey Curl x 12
A2: Overhead Triceps Extension x 12

B1: 1:3 Tempo Reverse Curl x 10
B2: 1:3 Tempo Pronate Triceps Kickback x 10

C1: Hammer Dumbbell Curl x 5
C2: Hammer Dumbbell 0 to 90 x 5
C3: Hammer Dumbbell Curl 90 to 180 x 5
C4: Hammer Dumbbell Curl x 5

D1: Dumbbell Skullcrusher + Iso 90 x 10
D2: Close Grip Press x 10
D3: Close Grip Negative Push Up 3 x 5 seconds

E1: 90 Degree Biceps Pulse x 15 seconds
E2: 90 Degree Triceps Kickback Pulse x 15 seconds