Tiffany's Training

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Strength Biceps • Triceps

20-Minute Biceps & Triceps Workout | Dumbbell Arm Strength at Home

20 min Intermediate Dumbbells No Jumping
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About This Workout

HOOK: 20 MINUTES IS ALL YOU NEED 💪Challenge your arms. Build strength.You don’t need a long arm workout to challenge your muscles. Twenty minutes is all you need today! 💪
Join me for a focused biceps and triceps strength workout using dumbbells and a simple 40-second work / 20-second transition format.
We’ll start with standing biceps and triceps exercises, then transition to the mat once and finish with a challenging series of lying triceps exercises.
⏱️ 20 minutes total
💪 Biceps + triceps focused
🏋️ Dumbbells
🏠 Home-friendly
🔥 40 sec work / 20 sec transition
🎯 Strength-focused
Grab your dumbbells and let’s build stronger arms together!

Workout Chapters

  1. 0:00Intro
  2. 0:08Warm-Up
  3. 1:32Alternating Supinating Curl
  4. 2:31Hammer Curl
  5. 3:32Drag Curl
  6. 4:37Cross-Body Hammer Curl
  7. 5:41Wide Biceps Curl
  8. 6:44Alternating Curl + 2-Second Hold at Top
  9. 7:49Standing Overhead Triceps Extension
  10. 8:52Bent-Over Triceps Kickback
  11. 9:54Front Triceps Press
  12. 10:57Single-Arm Overhead Triceps Extension - Right
  13. 11:57Single-Arm Overhead Triceps Extension - Left
  14. 13:00Dumbbell Skull Crusher
  15. 14:03Close-Grip Dumbbell Press
  16. 15:08Tate Press
  17. 16:09Dumbbell Triceps Pullover + Extension
  18. 17:09Overhead Extension - Slow Lower
  19. 18:08Overhead Extension - Pulses
  20. 19:10Cool-Down

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