workout

30 Min Dumbbell Arms Workout at Home


Bookmark

200-350

30 min

Dumbbells

Advanced, Intermediate

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!

Warm up
Biceps Extension and Flexion
Arm Circles

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

Cool Down
Waterfall
Overhead Triceps Stretch

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