Moderate Workout

Biceps + Triceps (Pull)

Moderate Duration 8 minutes

Target Areas: Arms

Equipment: Dumbbells, Bench, Stability Ball, Barbell, Pull Up Bar, Kettlebells

Added By Dan Disraeli

Tags

Full Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Exercise Ball Workouts Barbell Workouts Pull Up Bar Workouts Kettlebell Workouts

Description

Upper Arm (movement of the elbow): The Upper Arm: The Biceps and the Triceps https://youtu.be/gozU3CUIizs?t=705

Exercises

Set 1: 3 rounds

Band + Dumbell Bicep Curls

Band + Dumbell Bicep Curls

8 reps

Tricep Kickbacks

Tricep Kickbacks

8 reps

Alternating Incline Dumbbell Curl

8 reps

Set 2: 3 rounds

Stability Ball Tricep Extension

Stability Ball Tricep Extension

8 reps

Barbell Bicep Curls

Barbell Bicep Curls

8 reps

Drag Curl

8 reps

Set 3: 2 rounds

Weighted Pull-Ups

Weighted Pull-Ups

4 reps

Lying Curlbar/Barbell Tricep Extensions

Lying Curlbar/Barbell Tricep Extensions

8 reps

Supinated Grip Kettlebell Bent Over Rows

Supinated Grip Kettlebell Bent Over Rows

12 reps

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Quickdraw Adjustable Dumbbells

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.

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Do this workout in Workout Trainer

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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

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

THERABAND Exercise Ball

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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