Beginner to Advanced Levels Supported
![intermediate workout](https://hasfit.com/images/intermediate-workout.png)
Let’s work together to build strength and lean muscle in our biceps and triceps. This dumbbells arms workout is great for both women and men. We recommend having a few different weights available to you so that you may switch up the weight depending on the movement. You may also want to have a chair, bench, or step available for one of the exercises, but it isn’t required. Now let’s burn out those arms!
Warm up
Biceps Extension and Flexion
Arm Circles
Dumbbell Arms Workout
A1: Wall Curl x 12
A2: Triceps Pressout x 12
B1: 1:3 Tempo Hammer Curl x 10
B2: Lying Triceps Rollovers x 12
C1: 45 Degree Seated Curl x 12
C2: Close Grip Push Up / Incline x 12
Cool Down
Waterfall
Overhead Triceps Stretch