60 minute beginner arm workout with dumbbells and kettlebells at home

Here's everything you need to try our 60 minute beginner 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
19/11/23
In This Workout
  • Circuit 1
  • Alternating Bicep Curls
  • Circuit 2
  • Tall Kneeling Horn Grip KB Curl
  • Circuit 3
  • Overhead DB Tricep Extension
  • Tall Kneeling DB Tricep Extensions
  • Circuit 4
  • Single Arm Hammer Curl
  • Hammer Curls

Circuit 1

Complete this round 3 times.

Alternating Bicep Curls

Complete 14 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 2

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 6 repetitions

Isolation
Upper Body
Biceps

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.

Circuit 3

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 14 repetitions

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.

Tall Kneeling DB Tricep Extensions

Complete 10 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.

Circuit 4

Complete this round 3 times.

Single Arm Hammer Curl

Complete 12 repetitions

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.

Hammer Curls

Complete 14 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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