Beginner to Advanced Levels Supported
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
