60 minute beginner arm workout with dumbbells at home

Here's everything you need to try our 60 minute beginner arm workout with dumbbells 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Bicep Curls
  • Hammer Curls
  • Overhead DB Tricep Extension
  • Circuit 2
  • Alternating Bicep Curls
  • Tall Kneeling DB Tricep Extensions
  • Single Arm Hammer Curl
  • Circuit 3
  • DB Cross Body Straight Leg Deadlift
  • DB Tall Kneeling Crush Grip Press

Circuit 1

Complete this round 3 times.

Bicep Curls

Complete 14 repetitions

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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 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.

Overhead DB Tricep Extension

Complete 14 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 2

Complete this round 3 times.

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.

Tall Kneeling DB Tricep Extensions

Complete 10 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.

Single Arm Hammer Curl

Complete 12 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.

Circuit 3

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

DB Tall Kneeling Crush Grip Press

Complete 10 repetitions

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Primary
Upper Body
Vertical Press

Coaching Tips For DB Tall Kneeling Crush Grip Press

Follow these cues to perform DB Tall Kneeling Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

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This workout was made by Sean Klein

Sean Klein

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