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

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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