Arms

Beginner Duration 16 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell

Added By Natalie Gosselin

Exercises

Set 1: 1 round

Alternating Bicep Curls

30 seconds

Rest

5 seconds

Alternating Bicep Curls

30 seconds

Rest

5 seconds

Alternating Bicep Curls

30 seconds

Rest

5 seconds

Alternating Bicep Curls

30 seconds

Rest

5 seconds

Set 2: 1 round

Dumbbell Front Raises

30 seconds

Rest

5 seconds

Dumbbell Front Raises

30 seconds

Rest

5 seconds

Dumbbell Front Raises

30 seconds

Rest

5 seconds

Dumbbell Front Raises

30 seconds

Rest

5 seconds

Set 3: 1 round

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

5 seconds

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

5 seconds

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

5 seconds

Dumbbell Lateral Shoulder Raises

30 seconds

Rest

5 seconds

Set 4: 1 round

30 seconds

5 seconds

30 seconds

5 seconds

30 seconds

5 seconds

30 seconds

5 seconds

Set 5: 1 round

30 seconds

5 seconds

30 seconds

5 seconds

30 seconds

5 seconds

30 seconds

5 seconds

Set 6: 1 round

Alternating Bent Over Rows

30 seconds

Rest

5 seconds

Alternating Bent Over Rows

30 seconds

Rest

5 seconds

Alternating Bent Over Rows

30 seconds

Rest

5 seconds

Alternating Bent Over Rows

30 seconds

Rest

5 seconds

Set 7: 1 round

Small Forward Arm Circles

30 seconds

Rest

5 seconds

Small Reverse Arm Circles

30 seconds

Rest

5 seconds

Small Forward Arm Circles

30 seconds

Rest

5 seconds

Small Reverse Arm Circles

30 seconds

Rest

5 seconds

Related Workouts

Arms

12 mins 40 secs, Moderate

9 minutes, Moderate

9 minutes, Beginner

8 minutes, Moderate

1 min 45 secs, Beginner

Arms

15 mins 33 secs, Intense

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

37 mins 57 secs, Moderate

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

48 mins 31 secs, Moderate

20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

23 mins 1 sec, Intense

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

35 mins 38 secs, Moderate

TOTAL BODY HIIT // HOME DUMBBELL WORKOUT

39 mins 23 secs, Moderate

Walking Cardio & Strength Workout // Low Impact & to the Beat!

33 mins 51 secs, Beginner

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Log Workout

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells