15-minute arm workout with dumbbells for biceps and triceps

A quick, 15-minute arm workout you can do at home with just a pair of dumbbells. 5 great arm exercises in circuit interval format to tone your biceps and tighten your triceps. Sculpt the arms you’ve always wanted with this awesome workout.

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OTHER WORKOUTS YOU MIGHT ENJOY:
15-MINUTE CARDIO STRENGTH WORKOUT WITH WEIGHTS: https://youtu.be/Fmoh1EaXlj4
12-MINUTE STANDING ABS WORKOUT WITH WEIGHTS: https://youtu.be/fgK4Sw_ZxLI
AT HOME BACK WORKOUT – NO EQUIPMENT REQUIRED: https://youtu.be/J6de47GLTKQ
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Oftentimes people are under the misconception that you need a lot of fancy equipment, a lot of time, and even a lot of different weights to get get toned, lean muscles.

That’s totally not the case!

Today I’m taking you through one of my favorite circuit workouts that you can do at home to sculpt amazing arms with just two dumbbells.

This at-home arm workout only takes 15 minutes to complete, is set up in a timed interval format, and is a great way to tone and tighten the major muscles in your arms.

We’ll be working the biceps (front of the arm) and triceps (back of the arm) pretty heavily with this one! Let’s get to it!

This workout is in a timed interval format. You’ll perform each exercise as many times as you can in 40 seconds, rest or 20 seconds, then move on to the next exercise for a 40/20 interval. We’ll run through all 5 exercises once and then complete those sets 2 more times (three total) for an amazing arm burner in no time at all!

Need dumbbells? Here are some links to some different sets that would be perfect for this workout (Amazon affiliate links):

5-pound: https://amzn.to/2yIViPw
10-pound: https://amzn.to/2DfYlT8
15-pound: https://amzn.to/2AEjX8Z

Here are a list of the exercises you’ll complete in this workout:

Overhead triceps extensions – 40 seconds on, 20 seconds off
– Stand with your core tight and the weights behind your head with your elbows bent.
– Squeeze your triceps as you push the weights up and over your head all the way to full extension.
– Slowly return to the starting position.

Dumbbell curl to military press – 40 seconds on, 20 seconds off
– Stand with your core tight, arms at your sides, weights at your hips, with your palms forward.
– Bend your elbows to curl the weights up to your shoulders.
– Rotate your elbows out and complete an overhead press with the dumbbells.
– Reverse the steps to return to the starting position.

Standing triceps kickbacks – 40 seconds on, 20 seconds off
– Stand bent over at the hips to a 45 degree angle (hinge at your hips, don’t round at your back).
– Pull your elbows behind you and bend your arms to 90 degrees.
– Keep your core/back tight as you contract you triceps to straighten out your elbows.
– Slowly return to the starting position.

Alternating hammer curls – 40 seconds on, 20 seconds off
– Stand with your core tight, arms slightly in front of you, weights at your the front of your hips, with your palms facing your hips.
– Keep your palm facing  your torso as you perform a biceps curl up to your chest.
– Alternate one arm and then the other for the 40-second time period.

Skull crushers- 40 seconds on, 20 seconds off
– Lay on your back with your arms extended straight up towards the ceiling.
– Slowly bend your arms to lower the dumbbells down to your temples.
– Contract your triceps to push the weights back up towards the ceiling.

You then repeat this circuit through 3 times total for a killer 15-minute arm burner!! 

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