Day 9: 30 Min DUMBBELL ARM WORKOUT Slow and Controlled // 6WS2
This 30 minute dumbbell arm workout uses very slow, controlled movements to keep you burning fat & sweating for the entire action packed routine. Follow along with this arm workout that targets your biceps, triceps and shoulders for a complete arm workout!
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Remember: it's a slow & controlled workout. This is not a bicep curl challenge. Moving slow increases blood flow, which causes the muscles to expand, rather than contract. It also allows you to feel the working muscle and see your form while you do the exercises.
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️ Equipment: Set of dumbbells (I'm using 15lb/7kg), a bench or chair, and your mat.
⏱️ Intervals: 40 Seconds work, 20 seconds rest between exercises
Exercises for this 30 minute dumbbell arm workout
SHOULDER
0:20 Shoulder Taps
1:20 Lateral Raise
2:20 W Press
3:20 Cuban Press
4:20 Front Raise
BICEPS
5:20 Supinated Curls
6:20 Reverse Curls
7:20 Cross Body Curls
8:20 Zottman Curls
9:20 Drag Curls
TRICEPS
10:20 Diamond Push Ups
11:20 Bent Over Kick Back R
12:20 Bent Over Kick Back L
13:20 Neutral Grip Skull Crushers
14:20 Tate Press
SHOULDERS
15:20 Pike Push Ups
16:20 One Arm Shoulder Press R
17:20 One Arm Shoulder Press L
18:20 Bent Over Rear Delt Flyes
19:20 45° Supinated Press
BICEPS
20:20 Concentration Curl R
21:20 Concentration Curl L
22:20 Hammer Curls
23:20 Iso Curl R
24:20 Iso Curl L
TRICEPS
25:20 Skull Crusher Push Ups
26:20 Reverse Grip Chest Press
27:20 Close Grip Chest Press
28:20 Box Dips
29:20 Overhead Extensions
FINISHER 30/30/30
30:20 Narrow Push Ups
30:50 Wide to Narrow Curls
31:20 W Press Extensions
Cool Down + Stretch
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!