30 Min TOTAL ARM WORKOUT WITH DUMBBELLS (Biceps, Triceps + Shoulders)

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This arm workout with dumbbells focuses on strengthening and toning your biceps, triceps and shoulders. With 30 minutes of nothing but arm exercises to test your endurance and arm strength, this workout will give your arms the pump they need!
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More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: bit.ly/31OXFhT
Workout Programs:
💾 6 Week Shred I Playlist: bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 30 Minutes
🏋️♂️ Equipment: Multiple sets of dumbbells (I'm using 10lb - 30lb dumbbells - see exercises below for specific weight recommendations), and a mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
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⏱️ Intervals: 40 Seconds Work, 20 Seconds Rest
The exercises for this arm workout at home are listed below:
0:20 - Alternating ISO Curls (25lb dumbbells)
1:20 - Tricep Kickbacks (15 lb dumbbells)
2:20 - Alternating Shoulder Press (25lb dumbbells)
3:20 - Alternating ISO Curls (25lb dumbbells)
4:20 - Tricep Kickbacks (15 lb dumbbells)
5:20 - Alternating Shoulder Press (25lb dumbbells)
6:20 - Alternating Hammer Curls (25lb dumbbells)
7:20 - Overhead Tricep Extensions (25lb dumbbells)
8:20 - Alternating Lateral to Front Raises (15lb dumbbells)
9:20 - Alternating Hammer Curls (25lb dumbbells)
10:20 - Overhead Tricep Extensions (25lb dumbbells)
11:20 - Alternating Lateral to Front Raises (15lb dumbbells)
12:20 - 1-1/2 Curls (25lb dumbbells)
13:20 - Tricep Dips (using dumbbells)
14:20 - Arnold Press (25lb dumbbells)
15:20 - 1-1/2 Curls (25lb dumbbells)
16:20 - Tricep Dips (using dumbbells)
17:20 - Arnold Press (25lb dumbbells)
18:20 - Wide + Narrow Hammer Curls (25lb dumbbells)
19:20 - Skullcrushers (25lb dumbbells)
20:20 - Upright Rows (25lb dumbbells)
21:20 - Wide + Narrow Hammer Curls (25lb dumbbells)
22:20 - Skullcrushers (25lb dumbbells)
23:20 - Upright Rows (25lb dumbbells)
24:20 - Alternating Cross Body Curls (25lb dumbbells)
25:20 - Dumbbell Push Ups (using dumbbells)
26:20 - External Rotation + Shoulder Press (10lb dumbbells)
27:20 - Alternating Cross Body Curls (25lb dumbbells)
28:20 - Dumbbell Push Ups (using dumbbells)
29:20 - External Rotation + Shoulder Press (10lb dumbbells)
FINISHER - 30 seconds each, no rest between exercises
30:20 - Upper/lower pause curls (20lb dumbbells)
30:50 - Diamond push ups (bodyweight only)
31:20 - Sitting press (20lb dumbbells)
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Thanks for supporting our KZbin channel. We couldn’t do any of this without you!
TIFF x DAN
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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!

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[@george6048]

Glad to see I wasn't the only person struggling through out this workout, especially those evil external rotation presses. You motivate me to get it done. Thanks

[@TIFFxDAN]

Definitely struggling right along with you! Awesome job! Thanks George! 🙏🏽

[@Sanju__Sebastian]

External rotations are extremely evil🔥🔥🔥🥵

[@shou199]

I thought it was to rotate our body but then it rotated the life out of me

[@MrFoFlat]

This stuff hurt but I like the pain because it makes me feel like I’m actually getting bigger arms😭

[@MrFoFlat]

That’s what I’m saying it’s not the external rotations that really hurt me it’s the combo he throws in with the push-ups+External rotation=HELL

[@sonakshisansanwal1325]

Best thing about your videos is that you don’t waste time in talking, rather actually show it. Thanks for your great and to the point workout videos!

[@plamenplamenof3567]

First day impressions:It arrived in a waist high box. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.

[@dikefalosaitos1]

My arms DEFINITELY felt that. Also, it would be amazing if you added like 5 minutes of stretching at the end of each video!

[@bladepfeifer1399]

I agree

[@UAunited]

Trying out this routine made me realize I wasn't pushing myself hard enough all this time. Great workout ✌️✌️

[@TIFFxDAN]

🙏🏽🙏🏽🙏🏽

[@godman97]

Just wanna say ive been doing this about 4 weeks now, the changes in my health, breathing, and physical body have been amazing, thanks for posting this brother

[@johned5505]

I'm gonna be honest I got through 20 minutes and I'm typing this from my bed covered in sweat and unable to stand that was honestly the most intense workout I've ever even attempted in my life, my arms are burning and I can just about move my fingertips to type this but on the inside I feel amazing because I've never committed to working out before and this time I feel like I could actually do it so thank you very much 🙌🏻

[@TIFFxDAN]

Awesome job!!! Happy to hear that! 🙏🏽🙌🏽👏🏽

[@machoman32supafly]

Oh my days tried this workout for the first time and I was absolutely gassed! Minimal rest, constant tension invoved whilst lifting weights and fatigue but throughly enjoyed it! The workout is also great as it incorporates supersets so you get a lot done in a short space of time! Will most definitely do more of these

[@TIFFxDAN]

Glad you enjoyed it! Appreciate you taking the time to share this. 🙏🏽

[@samanthajohnson420]

Never been so sweaty after an arm workout! Thank you!

[@TIFFxDAN]

Great job!

[@NathalieShanti]

Totally loved this arm workout! This was exactly what I needed today 🔥

[@TIFFxDAN]

Thank you! Just started browsing through your videos -- so many great ones! Can't wait to do your 30 min leg & hip stretch video tonight 🙌🏼🙌🏼🙌🏼

[@NathalieShanti]

@@TIFFxDAN Thank you so much that means a lot!! And yay that would make me so happy :)

[@clarel4449]

damn this was even harder than the 40 minute upper body workouts! Thanks for making these so I can keep staying fit during lockdown!

[@erzsebethuszka2970]

OMG my arms are on fire....this was an exeptionally great workout!!Thank you so much!!Look forward to the rest of your post during the week!!!🤗🙏💪👍

[@TIFFxDAN]

Right on!! You're welcome! The leg workout on Wednesday is pretty rough. Get ready!

[@eddiegoss4874]

This made me realize that I wasn’t pushing myself hard enough for my prior workouts. LEARN TO FEEL COMFORTABLE BEING UNCOMFORTABLE

[@bastiancann2833]

Seeing a guy your size clearly struggling to finish was very helpful. It made me push through. Thanks a lot

[@alexisdavid6536]

That was insane ! Thank you again for the QUALITY you're providing us ! I'll come back again and again, your workouts you're offering us are awesome !

[@TIFFxDAN]

Thank you so much Alexis. Means a lot. 🙏🏽

[@jps8810]

Dan, you’ve done it again. Loved the fast pace of this. Great pump and heart rate is up! Thanks for all the great content.

[@TIFFxDAN]

Much appreciated! Thanks Jon 🙏🏽

[@davidmichael9624]

Literally you are THE most underrated fitness channel on KZbin I swear!! I can’t believe the treasure trove of excellent workouts and videos I came across when I found your channel, I really appreciate you and all the work you put into your channel mate. Subscriber for life and this was yet another great workout, my arms are dead after this 😅👍

[@TIFFxDAN]

That means a lot. Thank you. 🙏🏽🙏🏽🙏🏽

[@akashshelke5330]

Incredible Intensity. Your videos r really helpful for those who've less time in their hands.

[@pets-wc8pd]

I’ve never been so happy for an ad In my life. Great job on this workout, keep it up!!

[@tropical_house477]

Completed the full routine...this was fire 🔥🔥🔥🔥

[@DavidRayZambrano]

I’ve been following your workouts for roughly 6 months now and I have had some incredible results! I only utilize 25 lbs dumbbells so it goes to show that you don’t need a great amount of weight to get significant results. 💪🏽 Thank you for the videos! 🙌🏽

[@nisharai8646]

This page is the best!!! I've started to enjoy going to the gym with an online coach! I create my own space in the gym, prop my phone up and follow this amazing PT!! Thank you, you won't believe how much you have motivated me!

[@mikekitsune123]

Thank you. I’ve been looking for a new routine and this hit the spot. Thank you for making this video and inspiring me to work hard and get into better shape.

[@mau26cr]

I love all your workouts, you always use a great technique and is very easy to understand and the best thing is that you go straight to the point, no talking just lifting! Love it! Greetings from Costa Rica!

[@TIFFxDAN]

Hope to visit Costa Rica real soon! Happy to hear you enjoy the format. 🙏🏽

[@aquinalaban4202]

Great workout! I did not have that much experience with bicep, tricep, and shoulders yet. Good to have some new exercises! Everything burns now :)

[@johng9200]

Your workouts are the best! I really only have some adjustable dumbbells so I appreciate someone putting out dumbbell workouts that make me work as hard as these do!

[@ashreyapathak5526]

Best combo exercises so far as I have found on youtube....Thanks a ton sir.

[@Jezebel066]

So happy to have found you! Loving these workouts

[@erinzeleny9549]

Oh boy... those lateral and front raises 💣 🔥 💪

[@TIFFxDAN]

Right??? Thought my arms were going to fall off while recording this lol. Great job crushing this workout, as usual 🔥

[@CareyXO]

I keep coming back to this one. Love it.

[@alexdaniels6932]

What a lift! I was only using 15 and 10 lb weights. Can't wait to do this again next week!

[@GarageDoorGuidance]

Same, no way I could do this with 25’s I’m going to try 20’s next time around

[@thomas_emlovz]

Great workout bro! Best one I've tried on YT in a long time. I like how you're real about the burn you're feeling too

[@StevieGYaSee]

I just completed this after work and omg what a fantastic pump. It feels amazing. Definitely challenging and motivating. I loved it. 💯🔥💪

[@leahsiruno1603]

Tiff x Dan, thank you for this workout. Some of the exercises i cannot perform properly but we all start from scratch, with the help of your workout routines i will get stronger. Again, thank you so much, you are a constant companion 💪🤜🤛😊🇧🇭

[@TIFFxDAN]

Thank you Leah!!!

[@irismckenney551]

Bravo! I hope you can hear us pushing you whenever you pause in a set. You are truly inspirational. 💪🤛

[@steveh6870]

Thanks Dan👍 You are my new sport exercices motivation. Congratulations for your job man✌️

[@stonecoldbennyboy]

That kicked my ass bro 😅 since a shoulder injury I can no longer lift heavy after 8 years of heavy lifting I lost motivation, your videos keep me active in the gym and motivated, thanks bro

[@ahmadaljazeeri9287]

I just want to say thank you! I really like your workouts! I have done over 30 of them now. I hope you continue uploading 👍🏼

[@TIFFxDAN]

Thank you so much. 🙏🏽

[@lovethetube2007]

Had myself a great workout. Thanks for this!

[@muratsirin6782]

It was really tuff but one of my Favorit workout, profesional, intense, serious, I like the final workout it push and use my final strength, thanks u so much Dan 💪💪💪

[@TIFFxDAN]

Way to push yourself!!!

[@kalcheng7733]

I really like it when you also show the struggle during the exercise. It’s really relatable and push me to be better

[@TIFFxDAN]

Glad to hear that. I'll always keep it real and show when I struggle or need breaks. No shame in that. Always listen to your body and do your best, that's all that matters. 👍🏽🙏🏽

[@batara1ubm]

Hey Thank you for your videos! I'm feeling sore every day now since I've been working out along with you! Realised never pushed myself hard enough! these videos save lots of time! just straight effective work outs! thank you

[@thearb2003]

Thanks! Great workout. NICE ! 💪💪

[@TIFFxDAN]

Thank you! Glad you enjoyed the workout!!

[@landrymokengo8478]

My man so much respect 🫡! This arms training was insane ! Keep continue to give us some amazing training session much love tiff x Dan are the best ❤!

[@nataliamabel3323]

Oh wow that was good!!! Thank you! I feel good doing this now at 20% body fat (female) and at calorie deficit. After a month with your workouts I’ll be unstoppable!!

[@ericd7438]

Yeah, great workout...made it half way through. Need to keep this up. Thank you.

[@JesseCuster]

First of all: ow. Second of all, great vid. Thanks for making it. Excellent production and editing. I like the timer and following the example. Haven't done anything like this in forever, but when I wanted a quick but intense after-shift workout this delivered. Subscribed.

[@jefferybailey-cannon5587]

That was awesome! Sharing this with all my friends.

[@migdavinci2477]

I’ve tried everybody else’s workout program and I gotta be honest tiff and dan for some reason always pushes me to go harder. I respectfully get the best results ✅💯🤷🏽‍♂️

[@shanesherlock4697]

My first workout with you and loved it!

[@matti1003]

This is epic. I am working with only about half the weight in the video and by the time it gets to push ups I have to do them on my knees because my body is exhausted. Will be hitting this regularly from now on!

[@TIFFxDAN]

Love to hear about the awesome effort! Keep it up 👊🏼

[@joshbautista6867]

This Workout Routine made me realize i need to push and work harder. Great workout, really felt my muscles pump.

[@baruchbenedikt2469]

Amazing! Love his workouts

[@stefanpedias4511]

Just wanted to say I appreciate the workouts. Been coming back to this one religiously lol

[@cardamon09]

i definitely liked this workout! thank you a lot 🙏🏻

[@rajnigoyar1988]

It's so intense 🔥...struggle is real... i was searching a workout that can give me a tough challenge and this workout pop out...i could say it's just amazing..i really can feel my arms are sore...thanks for this 💪💪🙏

[@marcoholder5122]

This workout was great thanks, it was very motivating to see you keep pushing good job

[@tsedeketeklea5529]

Am from Ethiopia you are my favourite coach ...I have small upper body but you gave me a steps to building body process for free thank you may god blessed your life.

[@mlengle8944]

Oh man, that was the toughest 30 min. So so so good!!!! My shoulders for sure are talking to me and they aren’t whispering!!!

[@Mary-lk2gn]

Awesome workout!! Thank you feeling really pumped !!

[@TIFFxDAN]

Glad you like it. Great job!

[@dijital_nomad1839]

I needed this. Thank you so much! I’m trying not to beat myself up for struggling through some of it!

[@uzaruzi923]

uwielbiam ten trening ramion a jeszcze bardziej jego efekty💪💪💪

[@anthonyanderson1145]

Every week just so desperate to see your videos, it's just amazing to watch here them 🤗👍

[@TIFFxDAN]

Really appreciate that! Thanks for following along with us 👊🏼

[@analiaporcomazzolini8512]

Second time doing this routine! Just love it, short but effective. It is really difficult to find a good arms and shoulders routine with dumbbells on KZbin unfortunately but I am glad that I have found this channel, all the videos are great and helpful. I just loved the combination of exercises with dumbbells and bodyweight ones! Also the format was lovely!!! Just amazing and valuable content tbh.

[@mohammadarshad5539]

Are you seeing any improvement Are you a beginner or expert plz reply

[@SamirMishra6174]

Thank you brother , you the man

[@existentialism_01]

Thanks for this realistic workout, it the best workout i'v ever witnessed on youtube, you got my appreciation ❤

[@angeljrfranco5070]

Done with this workout today. Wow it got delts burned. Thanks for this upload. Cheers 😉😊👍💪

[@marcgrano8820]

That was a blast! Thank you!

[@normang663]

Yet another crazy but rewarding program!!!

[@cheryledwards697]

I Liked! I'm 71, used lighter weights, but loved the format!

[@pablomartinguerrero7957]

It was amazing, thanks 💪🏼💪🏼

[@blastrocket5254]

Just completed it it was challenging to a perfect level will defidently complete again

[@adrianagonzalez4692]

Just love your workouts!!!!

[@gwenpenn3433]

that was a great workout I thoroughly enjoyed it.

[@ethabshshab110]

Absolutely brilliant

[@uzaruzi923]

Wow !!! Very good exercise ,tempo and music . Thank's.

[@TIFFxDAN]

Glad you like it!

[@fotschi05]

I have waited every second this day ,to do this Workout. You are awesome ,love your sympatetic way.😁👍

[@TIFFxDAN]

🙌🏼 Enjoy the workout and thanks for following about!!

[@ritwickkumar71]

Great workout Dan !

[@muratsirin6782]

Hi Dan, you cannot imagine how happy am I to encounter your channel a couple of mounths ago, great arms workout huge thanks 💪💪💪

[@TIFFxDAN]

So happy to have you here! Thanks for your support!

[@gabrielr250]

Wow! Amazing workout, just finished it -- it was painful but so good -- thank you so much!!

[@TIFFxDAN]

Glad you enjoyed it! 🙏🏽

[@breal6076]

Perfect form, well done mate💪🏻

[@anthonycarson2541]

This was a well crafted workout, loved the format using 12.5 & 10kg DBs. There is a lot of time under tension which really increases the burn and you get a serious pump. Great results for just 30 mins and a really effective arm and shoulders session

[@TIFFxDAN]

Thanks for the great feedback! Glad you enjoyed the workout.

[@Ju_Britt_Fitness]

made it through! great routine

[@patricia19551]

Well done, great work out, thanks.

[@benluke1234]

Thank you🙌🏼🙌🏼🙌🏼

[@TIFFxDAN]

🙌🏽🙌🏽🙌🏽

[@rorypearson5942]

Ooft! Feeling the burn! 🔥 thanks dude!

[@tejureddy3092]

This is the only best Arms workout I've seen ever

[@TIFFxDAN]

🙏🏽🙏🏽🙏🏽

[@timothyphillips4311]

Awesome workout 💪🏼💪🏼

[@twigbulking9377]

great workout i really mean it seeing them gains!

[@CareyXO]

Fantastic workout! Definitely going into the rotation. Loved it.

[@TIFFxDAN]

Glad to hear that! 🙏🏽🙌🏽

[@gmlengle]

Love it Dan. Thks!!!

[@malikbenni1588]

thank you very much thanks to your classes I resumed sport your necks are just great 🙏

[@pabita07]

On my list for today’s workout!💪🏼🙌🏼💯

[@TIFFxDAN]

Enjoy the workout!

[@slattx6698]

thank you for making me go threw pain i needed that

[@TIFFxDAN]

Anytime!

[@monalisa1ification]

Loving every workout of yours ❤️

[@TIFFxDAN]

Glad you like them!

[@luccalayla2]

Amazing workout!!! You are the BEST, thank you.

[@TIFFxDAN]

You're so welcome! Thank YOU.

[@kristinehedz4802]

My favorite so far!!!!!😄😄😄

[@shivjottung9419]

Thankyou so much mate...now I could feel the pump in my arms! Best workout for arms! Keep it up bro! 🙏🏻🔥🔥

[@TIFFxDAN]

Thank you so much

[@karstenlemke6502]

Wow that was a good workout, perfect for this rainy and stormy sunday. Thanks a lot!

[@TIFFxDAN]

Glad to hear that!