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30-Minute Total Arm Workout With Dumbbells

Target your biceps, triceps, and shoulders.

Follow along with this 30-minute total arm workout with dumbbells.

The workout was designed by Tiff x Dan, a YouTube channel of a couple who shares at home workouts for every muscle group possible.

The workout consists of 15 exercises done twice and a finisher to blow up your arms. You will need four pairs of dumbbells for this exercise: 10lbs, 15lbs, 20lbs, and 25lbs. Or you can use your adjustable dumbbells.

30-Minute Total Arm Workout With DumbbellsSource: Scott Webb on Unsplash

Here is the 30-minute total arm workout with dumbells.

  • Alternating ISO curls – 25lbs
  • Tricep kickbacks – 15lbs
  • Alternating shoulder press – 25lbs

Repeat

  • Alternating hammer curls – 25lbs
  • Overhead tricep extension – 25lbs
  • Alternating lateral to front raise – 15lbs

Repeat

  • 1-1/2 curl – 25lbs
  • Tricep dips with dumbbells
  • Arnold press – 25lbs

Repeat

  • Wide + narrow hammer curls – 25lbs
  • Skullcrushers – 25lbs
  • Upright rows – 25lbs

Repeat

  • Alternating cross body curl – 25lbs
  • Dumbbell push-ups
  • External rotation + shoulder press – 10lbs

Repeat

To finish it off, 30 seconds of each exercise without rest in between.

  • Upper/lower pause curls – 20lbs
  • Diamond push-ups – bodyweight only
  • Sitting press – 20lbs

30-minute total arm workout with dumbbells

Check out the video to follow along with this 30-minute total arm workout with dumbbells.

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