Arms Archives - HASfit - Free Full Length Workout Videos and Fitness Programs

15 Min Dumbbell Arm Workout

hf-wp-user — Mon, 21 Jul 2025 13:00:00 +0000

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

Cool Down
Posterior Triceps Stretch
Wall Straight Arm Biceps Stretch

The post 15 Min Dumbbell Arm Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Dumbbell Arm Workout

hf-wp-user — Mon, 12 May 2025 13:00:00 +0000

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

The post 20 Min Dumbbell Arm Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Dumbbell Arms Workout at Home

hf-wp-user — Mon, 02 Oct 2023 13:00:00 +0000

You’ll work to improve strength and build lean muscle with this biceps and triceps combination workout. Each superset alternates between you biceps and triceps to keep the intensity up and maximize your results in a minimum length of time. For this dumbbell arms workout at home, we recommend having several weights available to you so that you can switch up your weight at needed. You may also want to have a chair, bench, or step available for one of the exercises, but it isn’t required. Let’s pump it up Tribe!

Beginner to Advanced Levels Supported

Warm up
Biceps Extension and Flexion
Arm Circles

Dumbbell Arms Workout at Home

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
D1: 90-90-180 Reverse Curl x 15
D2: DB Elbow Out Extension x 15

Cool Down
Waterfall
Overhead Triceps Stretch

The post 30 Min Dumbbell Arms Workout at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

25 Min Dumbbell Arms Workout

hf-wp-user — Mon, 24 Jul 2023 13:00:00 +0000

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

The post 25 Min Dumbbell Arms Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

40 Min Arms and Shoulders Workout

hf-wp-user — Mon, 31 Oct 2022 01:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Get ready to gain strength and lean muscle with this 40 minute arms and shoulders workout. It’s designed to be used at home or the gym. This exercise routine only requires a pair of dumbbells and a chair. It is perfect 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.

Arms and Shoulders Workout

Part 1: Arms
A1: 1 ½ Reverse Curl x 10
A2: 1 ½ Chair Dip / Knees Bent x 10
B1: Drag Curl x 10
B2: Reverse Triceps Kickback x 10
C1: One Arm Preacher x 10
C2: One Arm Triceps Extension x 10
D1: Zottman Curl Burnout x 30 sec
D2: Manual Triceps Extension / from Knees x 30 sec
Part 2: Shoulders
E1: Arnold Press x 10
E2: Iso 90 Shoulder Hold x 20 seconds
F1: Side Raise + Pulse x 8
F2: Kneeling Reverse Shoulder Extensions x 10
G1: Straight Arm Reverse Delt Fly x 10
G2: Upright External Rotation x 10

The post 40 Min Arms and Shoulders Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

10 Min Standing Beginner Arms Workout

hf-wp-user — Mon, 25 Jul 2022 13:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Sometimes you just need to work your arms without crawling down on the floor. Try this standing beginner arms workout at home. You’ll only need a pair of dumbbells and a chair for this routine. You may want to have a couple of pairs of dumbbells ready so that you can change up your weight as needed. It’s an excellent workout for both women and men.

Standing Beginner Arms Workout

A1: 1 ½ Reverse Curl x 10
A2: 1 ½ Chair Dip / Knees Bent x 10
B1: Drag Curl x 10
B2: Reverse Triceps Kickback x 10

The post 10 Min Standing Beginner Arms Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Minute Arms Workout

hf-wp-user — Mon, 25 Oct 2021 08:00:00 +0000

Intermediate Difficulty with Advanced Modifications provided

Who doesn’t want to have spectacular arms? Follow this biceps and triceps routine to improve strength and build better arms. This 20 minute arms workout at home only requires a pair of dumbbells and a chair. It is 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 Arms Workout

A1: 1 ½ Reverse Curl x 10
A2: 1 ½ Chair Dip / Knees Bent x 10
B1: Drag Curl x 10
B2: Reverse Triceps Kickback x 10
C1: One Arm Preacher x 10
C2: One Arm Triceps Extension x 10
D1: Zottman Curl Burnout x 30 sec
D2: Manual Triceps Extension / from Knees x 30 sec

The post 20 Minute Arms Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Minute Dumbbell Arms Workout

hf-wp-user — Mon, 15 Apr 2019 06:00:59 +0000

Intermediate Difficulty with Beginner Modifications provided

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

The post 20 Minute Dumbbell Arms Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

5 Minute Biceps Workout at Home

hf-wp-user — Mon, 29 Oct 2018 06:00:02 +0000

Intermediate Difficulty with Beginner Modifications provided

Let’s pump those arms up in just 5 minutes! Use this biceps workout at home to strengthen and build lean muscle using only a pair of dumbbells. Get ready to feel the burn!

5 Minute Biceps Workout at Home

Complete each set for one minute:
Reverse Curl
Crush Curl
0-90 / 90-180
Full Curl
Iso-90 Hammer Curl

Transcript

[Music] what’s up has fit tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute bicep workout today’s routine can be performed on its own or in combination with any of our other workouts the only equipment required for today’s routine is a pair of dumbbells and the way that you use is dependent upon your fitness level if you’re ready to go let’s pump it up [Music] alright let’s grab those dumbbells and we’re getting started with a reverse curl two dumbbells needed feet are shoulder width apart palms are facing down elbows are in wrists are locked in and straight and I can’t count any repetitions today we’re just gonna perform as many as we can in the allotted time period making sure to control the way up and the way down this is not a race so work at your own pace and keep it under control that’s right if you need to switch up your weight for any of the moves today feel free to do so you need to go heavier need to go lighter whatever that may be you want to exhale as you’re bringing your weights up inhale as you bring them down keeping those wrists nice and locked and tight throughout this one’s not only working your biceps but your forearms as well feeling it already I do those arms are gonna be pumped up by the end of this one so if you’re so if you’re into selfies get that camera ready right after this workout finishing in five four three two one zero all right shake those arms loose moving into the next one we’re gonna do a crush curl feet are shoulder-width apart now we’re gonna have those palms facing in we’re close to our body touch the tops of those dumbbells together as we come up and then keep them connected as we bring the dumbbells back down we’re hitting those biceps from all different angles today again staying nice and under control be much easier to just allow the Dumbo’s a flop down in between repetitions but don’t do it fight that craving keeping them under control they own that blood flowing already oh my goodness if you need to switch up your weight at any time during this workout feel free to do so one right into the next you gotta try keep it up come on let’s go let’s go think about how good you’re gonna feel when this workout is all done think about how good those arms are gonna feel when this is all done for five four three two one zero all right shake them loose again all right here we go the next we’re going to do a little complex move here we’re gonna start with a zero to 90 curl palms are up dumbbells are in nice and close to us so we’re going to 90 degrees and then back down just starting with that bottom half of the move again under control palms stay up do not allow those dumbbells are just flat back keep those shoulders back and retracted good posture throughout come on fighting through that burn tribe you got it you got it we are right there with you all right now this time hold up and now we’re gonna go 90 to 180 all right we’re feeling it with you 90 to 180 one into the next you got it nice work come on let’s go again stop it when those upper arms or lower arms get parallel to the ground and then bring them back up trying their best to avoid using momentum on this one you know it’s hard cut myself come on remainder you got it you gotta try and now let’s come all the way down and all the way up full curl after those first few variations this is even tougher come on when this workout gets tough you got to be tougher it’s all about that mental toughness what brought you here today tribe what is it what are you working towards staying focused on it come on one into the next you got this you got it come on keep breathing exhale on the way up inhale on the way down that’s it fight you’ll burn yeah control your breath and control the eccentric part of the movement burn so good burn so good let’s go five four three two one zero I’m a glutton for punishment so I’m going up forward on this last one we’re moving into a ISO degree iso 9001 arm and then a hammer curl with the other arm so one arm is gonna keep that elbow bent at a 90 degree angle and the other arm keeping that palm in all the way up all the way down not much left fight through it everybody don’t let your elbow flare out on that hammer curl that’s it nice and close to your body almost there come on let’s go let’s go what do you got I want you to exceed your own expectations today all right we’re gonna switch it up in three two one same move opposite arm is in an isometric position come on fight to that end fight to Hadad did we mention that we’re feeling this with you we I am feeling that oh why did I go up and wait oh come on let’s go grind through it everybody right there last ten seconds what do you got woo four five four three two one zero oh you made it nice work to you out there try who hit a push through that workout shake it off thank you for working out with us today we’d ask you please support our mission of keeping these great workouts free you can do so by downloading our free app it’s available for both Android and iOS you can also stop by our store pick up some has fit gear or our new diet guide eating for life please also don’t forget to like this video and follow our Channel thank you so much for working out with this today I’m coach Kozak and I’m Claudia and we will see you at your next workout

The post 5 Minute Biceps Workout at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

5 Min Arms Workout

hf-wp-user — Mon, 23 Apr 2018 06:00:07 +0000

Intermediate Difficulty with Beginner Modifications provided

Burn out your biceps and triceps using just a pair of dumbbells with this 5 min arms workout! This routine can be performed on its own or in combination with any of our other workouts. This is a great routine for both men and women.

5 Min Arms Workout

Dumbbell Zottman Curls
Curl + Kickback Combo
Alternating Triceps Ext
Iso 90 + Hammer Curl
Close Grip Push Ups / from Knees

Transcript

[Music] what’s up has to tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a five-minute arm workout this routine can be performed on its own or in combination with any of our other workouts the only equipment required for today’s workout is a pair of dumbbells if you’re ready to go let’s pump it up [Music] [Music] [Music] all right we’re gonna need your dumbbells for the first one getting started with a move for our biceps we’re doing a dumbbell zapman curl we’re gonna start with our palms up curl all the way up twist those palms until they’re facing down and then curl down and repeat so we’re not gonna count any repetitions today we’re just gonna get as many reps in as we can in this allotted time period focusing on good form here we have our elbows in tucked in and using control on the way up as well as all on the way down really focus on keeping those wrists tight locked and straight we don’t want them to get loose on you no noodle risk you know noodle risk either I like that saying there it is keep those shoulders back palms are up on the way up down on the way down controlling both ends of the move if you find yourself suffering with form at this point in the workout but it might be a good idea to reduce the weight that you’re using that’s it switch it up make this workout work for you and adjust modify as needed that’s it almost done with this first one keep them cranking here four five four three two one and zero all right holding onto those dumbbells right into this next one we’re gonna do a combo move a tricep kickback curl combo bent over to 45 degree angle elbows are up we’re going to extend at the arm point those pinkies out and then curl bringing those pinkies in repeat so it’s pinkies in on that curl and then as you extend at the elbow you twist those pinkies out and squeeze those triceps your back of your arms so it’s bicep squeeze tricep squeeze you like this one because it’s a good combo move it in both the biceps and the triceps with just one killer move that’s right trying our best to keep our upper arms parallel to the ground on this one try not to allow those elbows to drift too far down and just keep cranking here you got it burn them out not much left on this one let’s go five four three two one zero to the floor we go keeping this pace up lying down flat on our backs arms are straight up we’re gonna bend at the elbows one at a time alternating tricep extension I only bend at those elbows one arm is straight up and the other one is working so try your best not to get any movement in the shoulder but instead keep that elbow pointed straight up into the sky as you perform that repetition again adjust your weight as needed squeeze those triceps up at the top at the same time control that movement we don’t want to allow momentum to take over definitely not especially if you have weights over your head right that’s it why don’t stay under control throughout control and be safe breathing in on the way down exhaling on the way up come on keep it going fucking through that burn has fit tried let’s go hard and fast today not many left let’s go five four three two one and zero taking your dumbbells with you we’re headed back up onto our feet we’re going to another combo move here this one’s for our biceps let’s bring one arm up lock it in at a ninety degree degree angle with that palm in opposite side arm is completing a hammer curl so there’s an ISO 9000 curl one arm is curling other one is just holding that arm that’s just holding keep that elbow locked in to your side and that elbow bent at a 90 and your opposite arm is going all the way down all the way up bringing that dumbbell up by your shoulder exhaling on the way up that’s it burning those biceps out also working your forearms on this one not imagining that burn is real and your grip and your grip yeah hanging onto your dumbbells we’re gonna switch eyes in three two one switch it up opposite side is holding now and we’re working with that other arm let’s go on how many can you get right here when that burn starts to kick in comes all mental reminds herself what made you hit that play button today to begin with stay focused on it what’s your why even though there’s just a 5 minute workout we’re getting a lot of work into him this 5 minutes that’s right you’re I’m starting getting much of a break no no break come on keep it cranked and keep it cranking almost there 4 5 4 3 2 1 zero dumbbells are down we’re moving into a push-up position we’re gonna do a close grip pushup so my hands are gonna be in line with my chest I’m gonna come up onto my feet and I’m down on my knees you decide which version is right for you as you lower your body keep those elbows in tucked to your side and if the knee version is still too hard for you take this to a high countertop or your couch again make it work for you they keep those elbows in and it’s gonna place extra emphasis on our triceps share our shoulders and chest are working a little bit too but we’re really making those triceps take over and this is it right here don’t save anything no holding back how many can you get it’s you versus you keep cranking them out heads for tribe let’s go not much left on this one exhale on the way up go go go go go go come on let’s go last ten seconds that’s it what do you got what do you got prove it to yourself right here four five four three two one zero that’s it nice work shake those arms loose boom great workout in just five minutes thank you for joining us today we’d ask that you please help support our mission of keeping these great workouts free and you can do so by downloading our free app it’s available for both iOS and Android you can also stop by our store pick up some heads for gear a has fit shirt or our new diet guide eating for life and we know that you enjoy this routine with us today brother go ahead and hit that thumbs up thumbs up button as well as hitting that red subscribe button so you never miss another brand new workout from house fit again thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next

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