30-Minute Dumbbell Arm Workout (Strength, Power + Isometrics)

Build strong arms at home with this 30-Minute Dumbbell Arm Workout! 🔥 This dumbbell arm workout builds muscle in the shoulders, chest, triceps, back and biceps - all in just 30 minutes (and in our FAN-FAVORITE Strength, Power + Isometrics Format!)


►TIME STAMPS:
00:00 Workout Introduction
✔️5 Circuits
✔️3 Moves Per Circuit (Strength, Power, Isometric)
✔️Timed Intervals (Strength 40/10, Power 30/10, Isometric 20/10).
✔️Repeat Each Circuit x 2 Sets

01:00 Warm Up

04:50 Circuit One: Shoulders
1. Lateral Raises / Front Raises
2. Push Press
3. Uneven Overhead March Hold R/L

09:50 Circuit Two: Back
1. Eccentric Single Arm Rows R/L
2. Alternating Power Bent Over Rows
3. Plank + Row Hold R/L

14:55 Circuit Three: Chest
1. Dumbbell Chest Press
2. Single Arm Power Chest Press R/L
3. Diamond Press Hollow Rock

20:20 Circuit Four: Biceps
1. Eccentric Curls
2. Power Alternating Hammer Curls
3. ½ Curl Bicep Hold or Pulse

25:35 Circuit Five: Triceps
1. Skull Crushers
2. Single Arm Overhead Tricep Throw
3. Tricep Push Up Hold

31:15 Cool Down + Stretch