Beginner to Advanced Levels Supported
Strengthen and build your arms with this focused biceps and triceps workout! You’ll move through supersets that switch between each muscle group to keep the pace up and maximize results. All you need are a few pairs of dumbbells so you can modify the weight as needed. A chair, step, or bench might be helpful for one of the exercises, but it’s completely optional. Ready to get started, Tribe? Let’s do this!
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
Cool Down
Posterior Triceps Stretch
Wall Straight Arm Biceps Stretch
