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!)
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✨THE WORKOUT: 30-Minute Dumbbell Arm Workout✨
► EQUIPMENT: Medium to Heavy Set of Dumbbells. We're using 15-30 lbs.
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️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
►Workout Outline:
1️⃣ CIRCUIT ONE: SHOULDERS
40: Lateral Raises / Front Raises
30: Push Press
20: Uneven Overhead March Hold R/L
2️⃣ CIRCUIT TWO: BACK
40: Eccentric Single Arm Rows R/L
30: Alternating Power Bent Over Rows
20: Plank + Row Hold R/L
3️⃣ CIRCUIT THREE: CHEST
40: Dumbbell Chest Press
30: Single Arm Power Chest Press R/L
20: Diamond Press Hollow Rock
4️⃣ CIRCUIT FOUR: BICEPS
40: Eccentric Curls
30: Power Alternating Hammer Curls
20: ½ Curl Bicep Hold or Pulse
5️⃣ CIRCUIT FIVE: TRICEPS
40: Skull Crushers
30: Single Arm Overhead Tricep Throw
20: Tricep Push Up Hold
►TIME STAMPS:
00:00 Workout Introduction
01:00 Warm Up
04:50 Circuit One: Shoulders
09:50 Circuit Two: Back
14:55 Circuit Three: Chest
20:20 Circuit Four: Biceps
25:35 Circuit Five: Triceps
31:15 Cool Down + Stretch
💜 Learn more about the benefits of dumbbell arm workouts in this post:
www.nourishmovelove.com/30-mi...
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK​
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
►lululemon strongfeel Training Shoes -- creatoriq.cc/3xLkYct
► lululemon Wunder Train Racerback Tank Top -- creatoriq.cc/3N36jlp
►lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3xLkYct
► lululemon Wunder Train Racerback Tank Top -- creatoriq.cc/3N36jlp
►lululemon Wunder Train Leggings -- creatoriq.cc/3BUu3CE
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#upperbodyworkout #armworkout #dumbellarmworkout