This is a quick and targeted follow along intense arm workout with Dumbbells at home!

If you wanting to tighten your arms and improve shape then these are the types of exercises to incorporate into your workout at least one if not more per week!

We super set with biceps and triceps exercises to really work the arms in this 15 minute dumbbell workout!

The bicep exercises are performed for 30 seconds each, straight onto the tricep dips for 30 seconds then we rest for 30 seconds!

ALTERNATING CURLS
DIPS
HAMMER CURLS
DIPS
EXTERNAL ROTATE CURL
DIPS
CROSS BODY CURLS
DIPS
HOLD
DIPS
HOLD /EXTERNAL ROTATION
DIPS
PULSES
DIPS
BOTTOM HALF RANGE
DIPS
TOP HALF RANGE
DIPS
FULL RANGE
DIPS
FINISHER: 1 x dumbbell curls!!!

PLANK

As you can see we finish with a burnout with just one dumbbell and then plank hold for 2 minutes!

Please ensure you warm up prior for at least 5 minutes.

I have been using same weighted dumbbells for entire workout (8kg x 2) to show you that if you have one pair of dumbbells you can make an entire focused workout!

I hope you enjoy this at home arm workout - it’s quick and works at sculpting your arms!

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Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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