Join me for this follow along Dumbbell only Arm workout which you can do at home with only one pair of dumbbells.
This workout consists of 2 rounds of Biceps and Triceps supersets with a timer, next exercise video demo previews and technique tips throughout.
Suggested weights: Use ~60% of your 10rep max bicep curl for the routine (e.g 60% usual training weight for a set of curls).
I’ve designed the workout to work well only needing one pair of dumbbells but feel free to use a mix of weights if you feel your are finding any exercises too easy or difficult.
UPGRADE YOUR HOME GYM:
UK Hex Dumbbells – https://shrsl.com/37iey
UK Adjustable Dumbbells – https://shrsl.com/3c22w
USA Hex Dumbbells – https://shrsl.com/3fse5
USA Adjustable Dumbbells – https://amzn.to/3zCGHDt
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Disclaimer
To join in these exercises, you must be in good physical health. If you’ve been told for any health or medical reason that you should not take part in physical activity/sport, then you should not take part in this workout. When participating in any physical exercise, there is a possibility of physical injury. If you engage in these exercises, you agree that you do so at your own risk and assume all risk of injury to yourself.
*affiliate links are included in this description
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Were there any exercises you hadn't tried? Which was your favourite?
Love it, was nice easy esp. after tiring day @work
Thanks tommy![❤](https://s.w.org/images/core/emoji/15.0.3/svg/2764.svg)
saya sudah melakukan, saya suka![👊](https://s.w.org/images/core/emoji/15.0.3/svg/1f44a.svg)
![😁](https://s.w.org/images/core/emoji/15.0.3/svg/1f601.svg)
Thanks Tom good quick finisher![🙏](https://s.w.org/images/core/emoji/15.0.3/svg/1f64f.svg)
![❤️](https://s.w.org/images/core/emoji/15.0.3/svg/2764.svg)
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![🌞](https://s.w.org/images/core/emoji/15.0.3/svg/1f31e.svg)
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![😘](https://s.w.org/images/core/emoji/15.0.3/svg/1f618.svg)
![👍](https://s.w.org/images/core/emoji/15.0.3/svg/1f44d.svg)
Thanks!
Drag curls was new for and so was the inverted grip one where your palms face down. Felt that work a different part of my bicep.![👍](https://s.w.org/images/core/emoji/15.0.3/svg/1f44d.svg)
I combined this with day 3s core workout to give me a 20 mins workout
C'mom 1 1/2 HAMMER CURLS.
![👌](https://s.w.org/images/core/emoji/15.0.3/svg/1f44c.svg)
Advent day 16 in the bag!
Done!![💪](https://s.w.org/images/core/emoji/15.0.3/svg/1f4aa.svg)
Enjoyed the dumbbell flexion out to the side, not done them before. I can feel my elbows probably aren't in the right position for all of them so it's great seeing you demo the exercises from different angles to help get them back in check.
Nice to have Tom and Molly join in – advent day 16
Never done the drag or the forearm exercises before – good to do something different.
The drag curls and forearm exercises were new, enjoyed those.
Loved that Tom![🙌](https://s.w.org/images/core/emoji/15.0.3/svg/1f64c.svg)
Good workout![😄](https://s.w.org/images/core/emoji/15.0.3/svg/1f604.svg)
![🔥](https://s.w.org/images/core/emoji/15.0.3/svg/1f525.svg)
A few tough exercises with my 8.5kg. The alternate skull crushers in particular! Enjoyed the new exercises too. Cheers Tom
Great workout![💪](https://s.w.org/images/core/emoji/15.0.3/svg/1f4aa.svg)
Will try tonight ! Would be nice to have indications on the %Rep Max weight to use![😉](https://s.w.org/images/core/emoji/15.0.3/svg/1f609.svg)