45 minute intermediate arm workout with dumbbells and a resistance band

Here's everything you need to try our 45 minute intermediate arm workout with dumbbells and a resistance band. 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
08/11/23
In This Workout
  • Circuit 1
  • Crush Grip DB Skull Crushers
  • Circuit 2
  • Tall Kneeling DB Tricep Extensions
  • Alternating Bicep Curls
  • Circuit 3
  • Bicep Curls
  • Hammer Curls

Circuit 1

Complete this round 3 times.

Crush Grip DB Skull Crushers

Complete 12 repetitions

Isolation
Upper Body
Triceps

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.

Circuit 2

Complete this round 3 times.

Tall Kneeling DB Tricep Extensions

Complete 14 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Tall Kneeling DB Tricep Extensions

Follow these cues to perform Tall Kneeling DB Tricep Extensions correctly:

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

Alternating Bicep Curls

Complete 12 repetitions

Isolation
Upper Body
Biceps

Coaching Tips For Alternating Bicep Curls

Follow these cues to perform Alternating 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.

Circuit 3

Complete this round 3 times.

Bicep Curls

Complete 12 repetitions

Isolation
Upper Body
Biceps

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.

Hammer Curls

Complete 12 repetitions

Isolation
Upper Body
Biceps

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.

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This workout was made by Sean Klein

Sean Klein

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