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Dumbbell Arm Workout: Slow and Controlled

Slow, controlled arm work: shoulders, biceps and triceps, twice through, then a finisher.

  • 37 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 29 moves

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

321K views on YouTube · TIFF x DAN · January 2022

The workout

Shoulders · 40s work · 20s rest

  1. Shoulder Taps
  2. Lateral Raise
  3. W Press
  4. Cuban Press
  5. Front Raise

Biceps · 40s work · 20s rest

  1. Supinated Curls
  2. Reverse Curls
  3. Cross Body Curls
  4. Zottman Curls
  5. Drag Curls

Triceps · 40s work · 20s rest

  1. Diamond Push Ups
  2. Bent Over Kickback · right, then left
  3. Neutral Grip Skull Crushers
  4. Tate Press

Shoulders · 40s work · 20s rest

  1. Pike Push Ups
  2. One Arm Shoulder Press · right, then left
  3. Bent Over Rear Delt Flyes
  4. 45° Supinated Press

Biceps · 40s work · 20s rest

  1. Concentration Curl · right, then left
  2. Hammer Curls
  3. Iso Curl · right, then left

Triceps · 40s work · 20s rest

  1. Skull Crusher Push Ups
  2. Reverse Grip Chest Press
  3. Close Grip Chest Press
  4. Box Dips
  5. Overhead Extensions

Finisher · 30s each, no rest

  1. Narrow Push Ups
  2. Wide to Narrow Curls
  3. W Press Extensions

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