15 Min INTENSE ARM WORKOUT with Dumbbells at Home

This is a quick and targeted follow along intense arm workout with Dumbbells at home!

If you wanting to tighten your arms and improve shape then these are the types of exercises to incorporate into your workout at least one if not more per week!

We super set with biceps and triceps exercises to really work the arms in this 15 minute dumbbell workout!

The bicep exercises are performed for 30 seconds each, straight onto the tricep dips for 30 seconds then we rest for 30 seconds!

ALTERNATING CURLS
DIPS
HAMMER CURLS
DIPS
EXTERNAL ROTATE CURL
DIPS
CROSS BODY CURLS
DIPS
HOLD
DIPS
HOLD /EXTERNAL ROTATION
DIPS
PULSES
DIPS
BOTTOM HALF RANGE
DIPS
TOP HALF RANGE
DIPS
FULL RANGE
DIPS
FINISHER: 1 x dumbbell curls!!!

PLANK

As you can see we finish with a burnout with just one dumbbell and then plank hold for 2 minutes!

Please ensure you warm up prior for at least 5 minutes.

I have been using same weighted dumbbells for entire workout (8kg x 2) to show you that if you have one pair of dumbbells you can make an entire focused workout!

I hope you enjoy this at home arm workout - it’s quick and works at sculpting your arms!

Cx

Disclaimer:

If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician.
This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[Tina-yxsl]

I love how you push yourself and struggle along with the rest of us! It makes me want to push myself even more.

[bw]

In a world full of sadness and meanness finding your channel during the midst of this covid-19 crisis has been a real blessing for me 🙏
Thank you Caroline 🙂

[anthonycarson]

Probably one of my favourites. I return to this over and over and over again. 15 mins gives a super pump and a fantastic workout and offcoarse another chance to practice your 2 min Plank. Its workouts like this that got me addicted to Carolines training methodology.

[supiamlauren]

Caroline, You are such an inspiration. As a 14 year old girl, you have helped me massively in my journey to heath, happiness and love. Keep making these amazing workouts!❤️☺️

[karenmerchant]

How have I not done this one!??. I usually go to another arm workout but boy did this challenge! Lifting my water to my mouth was a shaky mess but I will definitely do this one again. Caroline’s catalog of workouts means you can always pick a shorter one when you’re stretched for time. I’ve been so grateful for so long now. Thank you for everything you do Caroline ❤ 🔥 💪

[anthonycarson]

So followed up the repeat of EPIC heat day 2 Shoulders, with this biceps and tricep workout. This one is very special to me, when I started following Caroline she keep promising that a great arms workout was on the way and she didnt forget. I loved this, first time round and I love it now. Probably the workout that got me hooked and the one I have repeated the most, I remember the struggle with 8s back then and today I use 12.5kg DB. I was so impressed with Carolines form, definition and shear determination doing this first time and that still remains the same well over a year later. What is also astonishing is how many workouts I had to scroll back through to find this one, can't believe what I have done in the last 14months 😳❤

[susanholl]

Just wanted to say thank you for these workouts. My gym has been closed since March and isn't going to open any time soon. I've kept up the cardio but mostly I've been very confused about how to try to regain some of the muscle without the gym. Really grateful for the guidance you provide. I have been doing whatever gets posted to the channel and feeling some strength beginning to return.

[lapoupeedechine]

Your are definitely one of my best Trainer Caroline... Courage to you and I can't wait for you to reach over a million subscribers 💪🏽💪🏽💪🏽
From Germany - Cameroon

[davenewhouse]

Great workout! Had to skip 2 chairs and 1 dumbbell. Could only do the plank for 1 minute. But I’m thankful for everything I can do. Thank you again, Caroline, for posting these! They are changing my life! 67 years strong!

[markd]

Those chairs dips, all below parallel, after the curls, wow. With respect you are a Boss!

[freedo]

Your workouts are the best I always get a good pump! You’re the best!

I don’t care for the music personally, but because you don’t talk during the exercise I can easily swap with my own music.

[xavioc]

I love your intense exercises. I did it again with a bit less of weight and could do all the exercises. Hope to increase the weight soon. Thank your for your videos I like the format with the clock, music, the window of the next exercise... Very good 👍😎

[khareywanga]

My plank hold is increasing I better thanks to this arm workouts..today I did 1min 7secs..Yay me 🤗 the dips though..ouch💪🏽👏

[cocobrown]

Love love your 15 minute sessions. I preferred it, because I'm short on time. Thanks again!

[tulipalfredo]

I really liked this arm workout. I think it’s my favorite! I noticed I lasted a longer in the plank challenge today. Thank you so much for your videos❤️❤️👍🏻😎

[Lillianable]

I just did this workout + the shoulder one and I'm shaking. This is the kind of channel I was looking for, thank you so much!

[securityangel]

Amazing feeling afterwards! No more shoulder struggle or pain with plank hold. Moved shoulder blades a little bit further apart. Full 2 minutes today! So happy!

[lisaann]

I love how real you are and you actually do the entire workout with us. If you need a rest, you take one. That's real. You have the best physique. I aim to look like that.

[westyw.]

Wishing more women would embrace their inner beast and train for muscle. Omg you look amazing when you shred not to mention the irrefutable scientific research for increased longevity and injury reduction :) Your hard work shows so much, congrats on walkin the walk too beautiful Caroline!

[Aesthetic_bestie.-.]

I tried alot of other channels on youtube and tbh i quit everytime as they were just flawless and never used to take breaks, but with you i feel motivated to do exercise everyday and normal to take breaks and breathe. You are seriously underrated. Thanks caroline💕