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

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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!

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More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT

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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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

The exercises for this arm workout at home are listed below:

0:20 - Alternating ISO Curls (25lb dumbbells)
1:20 - Tricep Kickbacks (15 lb dumbbells)
2:20 - Alternating Shoulder Press (25lb dumbbells)
3:20 - Alternating ISO Curls (25lb dumbbells)
4:20 - Tricep Kickbacks (15 lb dumbbells)
5:20 - Alternating Shoulder Press (25lb dumbbells)

6:20 - Alternating Hammer Curls (25lb dumbbells)
7:20 - Overhead Tricep Extensions (25lb dumbbells)
8:20 - Alternating Lateral to Front Raises (15lb dumbbells)
9:20 - Alternating Hammer Curls (25lb dumbbells)
10:20 - Overhead Tricep Extensions (25lb dumbbells)
11:20 - Alternating Lateral to Front Raises (15lb dumbbells)

12:20 - 1-1/2 Curls (25lb dumbbells)
13:20 - Tricep Dips (using dumbbells)
14:20 - Arnold Press (25lb dumbbells)
15:20 - 1-1/2 Curls (25lb dumbbells)
16:20 - Tricep Dips (using dumbbells)
17:20 - Arnold Press (25lb dumbbells)

18:20 - Wide + Narrow Hammer Curls (25lb dumbbells)
19:20 - Skullcrushers (25lb dumbbells)
20:20 - Upright Rows (25lb dumbbells)
21:20 - Wide + Narrow Hammer Curls (25lb dumbbells)
22:20 - Skullcrushers (25lb dumbbells)
23:20 - Upright Rows (25lb dumbbells)

24:20 - Alternating Cross Body Curls (25lb dumbbells)
25:20 - Dumbbell Push Ups (using dumbbells)
26:20 - External Rotation + Shoulder Press (10lb dumbbells)
27:20 - Alternating Cross Body Curls (25lb dumbbells)
28:20 - Dumbbell Push Ups (using dumbbells)
29:20 - External Rotation + Shoulder Press (10lb dumbbells)

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

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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!