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Total Arm Workout with Dumbbells

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

1.5M views on YouTube · TIFF x DAN · April 2021

Biceps, triceps and shoulder work with dumbbells.

  • 33 min
  • Dumbbells
  • 20 moves

The workout

Workout · 40s work · 20s rest

2 rounds

  1. Alternating Iso Curls
  2. Tricep Kickbacks
  3. Alternating Shoulder Press

2 rounds

  1. Alternating Hammer Curls
  2. Overhead Tricep Extensions
  3. Lateral + Front Raises
  1. 1-½ Twist
  2. Tricep Dips
  3. Arnold Press
  4. 1-½ Twist Curls
  5. Tricep Dips
  6. Arnold Press

2 rounds

  1. Wide + Narrow Hammer Curls
  2. Skullcrushers
  3. Upright Rows
  1. Alternating Cross Body Curls
  2. Dumbbell
  3. External Rotation + Press

Lup next · Alternating · 40s each, no rest

Workout · 40s each, no rest

  1. Dumbbell Push Ups

Workout · 20–40s each, no rest

  1. External + Press
  2. Lb Dumbbells

Workout · 30s each, no rest

Finisher · 30s each, no rest

  1. Bodyweight Only
  2. Lb Dumbbells

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