Grab some Dumbbells between 5-30lbs and try this 15 Minute Lightweight Dumbbell Arms Workout. Complete two or three times every week. This is a Bicep & Tricep workout you can do anywhere as long as you have access to a pair of lightweight dumbbells.
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00:00 Intro
00:40 Twisting Curl
01:30 Outward Kickback
02:30 Alt Hammer Curl (Hold)
03:30 Alt Tricep Kickback
04:30 Bicep Curl Negative
05:30 Double DB Overhead Press
06:30 Double Curl x Kickback
07:30 Round 2
08:30 Twisting Curl
09:30 Outward Kickback
10:30 Alt Hammer Curl (Hold)
11:30 Alt Tricep Kickback
12:30 Bicep Curl Negative
13:30 Double DB Overhead Press
14:30 Double Curl x Kickback
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15 MINUTE DUMBBELL WORKOUTS
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Creatine
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Still here in 2025. Advanced to warm ups and doubling or tripling up you videos. You are the Man !!!!
Appreciate these vids mate determined this year to improve my health and your vids are working already down 10lbs in 2 weeks as I’m doing your core and abs workout as well.
Thank you these are much needed
My brother
Super motivation my brother
i am 15 and do this i have been doing this routine for a week and have seen some inprovment
Bro thank you so much I've seen a bit of progress and especially thanks to my uncle who motivated me for doing this
Tip: Do it on 0.75x speed
Thank you so much for these. My go to daily driver


Please consider uploading a version without music!
I use these every day with separate music playing, but it helps to hear the beep beep beep before/at the end of each workout.
You are wonderful
With which muscle group will be best to combine this with?
Thumbs up from India ..I love your work outs and it helped me see change in my muscles
Does this build strenght also or is it just hypertrophy
Hey bro i think you also football player and in one day football tranning and your workout is possible .
I like your compound arm exercises since they save time!
Midas got the Hanma back, you could see it in the next to last exercise
I'm 13 years old. Started doing this workout, ten min bicep& forearm and this workout again every day. Natty, doing already for 2 weeks, just fixing hand muscle imbalance y'all. Then I'm gonna do your other workouts: chest, back, shoulders, abs(already gotta 4 pack cuz skinny) and legs ofc. If I am going to be a lil bit jacked to 16? Maybe. If I am doing somethin wrong, you can help me
can you give me some modavashon pls sorry i dont really know how to spell it
Yo you got a demon back am i right?
At first when I did the arms workout I was lifting around 9lbs on both dumbbells but all together I was lifting around 18lbs. So I had kept doing this for like 5 weeks on end then I upped it up to 14lbs on both dumbbells so together I had been lifting 28lbs and at that point this workout had started to get a bit hard but I pulled through and did it.
this a amazing workout bro
grazieeeee fantastico

i dont know why but your workouts make my muscles sore but when i spam 2h regular workout with 4min breaks it doesnt work.
Thanks for your job, thanks for inviting me to your workout. Wish you all best!
Cheers good blast
Bro this workout is great! I’m 4 and my biceps are enormous
I do this 3 times a week and I love it. I can seen differences every week. Keep it up
and thank you
bro i love this vid im only 12! and ive got more muscle in my biceps and triceps than most adults or teens…i think and im seeing a few veins in my forearms.Thx so much
HLo midas!! Hope you are doing great?
Can you answer my small doubt
probably hw much years are Working out?
i need thoses for my gains
Love your workouts, been using them for 4 plus years. After a few years the music gets super annoying. Would love it if you had the same stuff with the timer, your instructions but no music. Just so I could vary the tunes
Thanks for everything.
You are super dear
Big fan bro
13yr, completed all workout with 15lbs each side
From one week of doing this, i can now do this video without pausing and can even keep up without the rest. Thank you MIDAT MVMT
This is hard.