45 minute advanced arm workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute advanced arm workout with dumbbells and kettlebells at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Crush Grip DB Skull Crushers
  • Overhead DB Tricep Extension
  • Hammer Curls
  • Circuit 2
  • Tall Kneeling Horn Grip KB Curl
  • Single Arm Hammer Curl
  • Bicep Curls

Circuit 1

Complete this round 3 times.

Crush Grip DB Skull Crushers

Complete 14 repetitions

Coaching Tips For Crush Grip DB Skull Crushers

Follow these cues to perform Crush Grip DB Skull Crushers correctly:

  • Keep the elbows fixed throughout
  • Isolate the triceps
  • Becareful, you do not hit your head with the DB, move slowly with control.

Overhead DB Tricep Extension

Complete 20 repetitions

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position
  • Isolate the triceps.

Hammer Curls

Complete 14 repetitions

Coaching Tips For Hammer Curls

Follow these cues to perform Hammer Curls correctly:

  • Do not use any momentum
  • Start with the palms facing your hips.

Circuit 2

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 10 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

  • Do not use any momentum
  • Keep elbows in a fixed position.

Single Arm Hammer Curl

Complete 14 repetitions

Coaching Tips For Single Arm Hammer Curl

Follow these cues to perform Single Arm Hammer Curl correctly:

  • Do not use any momentum
  • Isolate the biceps
  • Keep the elbows in a fixed position.

Bicep Curls

Complete 14 repetitions

Coaching Tips For Bicep Curls

Follow these cues to perform Bicep Curls correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

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This workout was made by Sean Klein

Sean Klein

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