60 minute advanced arm workout with dumbbells

Here's everything you need to try our 60 minute advanced arm workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Hammer Curls
  • Circuit 2
  • Overhead DB Tricep Extension
  • Circuit 3
  • Tall Kneeling DB Tricep Extensions
  • Circuit 4
  • Single Arm Hammer Curl
  • Alternating Bicep Curls
  • Crush Grip DB Skull Crushers

Circuit 1

Complete this round 3 times.

Hammer Curls

Complete 14 repetitions

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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.

Circuit 2

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 20 repetitions

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Isolation
Upper Body
Triceps

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.

Circuit 3

Complete this round 3 times.

Tall Kneeling DB Tricep Extensions

Complete 14 repetitions

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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.

Circuit 4

Complete this round 3 times.

Single Arm Hammer Curl

Complete 14 repetitions

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Isolation
Upper Body
Biceps

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.

Alternating Bicep Curls

Complete 14 repetitions

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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.

Crush Grip DB Skull Crushers

Complete 14 repetitions

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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.

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This workout was made by Sean Klein

Sean Klein

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