30 Min TOTAL ARM WORKOUT WITH DUMBBELLS (Biceps, Triceps + Shoulders)

This arm workout with dumbbells focuses on strengthening and toning your biceps, triceps and shoulders. With 30 minutes of nothing but arm exercises to test your endurance and arm strength, this workout will give your arms the pump they need!

Repeat this workout weekly, increasing the weight of your dumbbells slightly, for more muscle growth. Workout details below.

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WORKOUT DETAILS
⏱️ Duration: 30 Minutes
🏋️ Equipment: Multiple sets of dumbbells (I'm using 10lb - 30lb dumbbells - see exercises below for specific weight recommendations), and a mat.
⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest

The exercises for this arm workout at home are listed below:
00:00 Get Ready!
00:20 - Alternating ISO Curls
01:20 - Tricep Kickbacks
02:20 - Alternating Shoulder Press
03:20 - Alternating ISO Curls
04:20 - Tricep Kickbacks
05:20 - Alternating Shoulder Press

06:20 - Alternating Hammer Curls
07:20 - Overhead Tricep Extensions
08:20 - Alternating Lateral to Front Raises
09:20 - Alternating Hammer Curls
10:20 - Overhead Tricep Extensions
11:20 - Alternating Lateral to Front Raises

12:20 - 1-1/2 Curls
13:20 - Tricep Dips
14:20 - Arnold Press
15:20 - 1-1/2 Curls
16:20 - Tricep Dips
17:20 - Arnold Press

18:20 - Wide + Narrow Hammer Curls
19:20 - Skullcrushers
20:20 - Upright Rows
21:20 - Wide + Narrow Hammer Curls
22:20 - Skullcrushers
23:20 - Upright Rows

24:20 - Alternating Cross Body Curls
25:20 - Dumbbell Push Ups
26:20 - External Rotation + Shoulder Press
27:20 - Alternating Cross Body Curls
28:20 - Dumbbell Push Ups
29:20 - External Rotation + Shoulder Press

FINISHER - 30 seconds each, no rest between exercises
30:20 - Upper/lower pause curls
30:50 - Diamond push ups (bodyweight)
31:20 - Sitting press

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!