30 minute beginner arm workout with a barbell

Here's everything you need to try our 30 minute beginner arm workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
In This Workout
  • Circuit 1
  • Side Raise
  • Russian Twists
  • Frog Pump
  • Lateral Crab Walk

Circuit 1

Complete this round 3 times.

Side Raise

Complete 8 repetitions

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Russian Twists

Complete 18 repetitions

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

Frog Pump

Complete 25 repetitions

Coaching Tips For Frog Pump

Follow these cues to perform Frog Pump correctly:

  • Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.

Lateral Crab Walk

Complete 10 meters

Coaching Tips For Lateral Crab Walk

Follow these cues to perform Lateral Crab Walk correctly:

  • Move slowly with control, slowly transitioning the weight from one hand to the next.

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This workout was made by Sean Klein

Sean Klein


Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.