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I know you guys are ready to work your arms! Arm day is always a fun day for us guys, so here is a complete 20 minute dumbbell arm workout. This arm workout is going to consist of 6 total exercises, 3 for biceps and 3 for triceps. We are going to use a more advanced technique in this workout, called Supersets. We are going to combine 2 exercises back to back with very little rest in between. We will combine a bicep exercise with a tricep exercise when doing the supersets, giving the other muscle group a short period of rest in between. We are going to do 3 sets of 10 reps for each exercise. Let’s get started with this complete dumbbell arm workout to get a huge pump!

Superset #1: ALTERNATING HAMMER CURLS with ONE ARM SKULLCRUSHERS. For the hammer curls, keep your elbow in a fixed position, and drive the weight up focusing on just using your bicep. You are going to do 10 reps on each side. For the one arm skullcrushers, you can use your other hand to support your other arm. Have your arm tilted back for the whole movement, to keep tension on your tricep even at the top of the movement.

See also  8 Best Biceps Workout To build your Bicep Mass | (DON'T SKIP THESE)

Superset #2: CONCENTRATION CURLS with a TWO ARM OVERHEAD TRICEP EXTENSION. For the concentration curls, have your elbow tucked into your inner thigh. Control the weight through the whole range of motion, and keep your elbow in a fixed position. For the 2 arm overhead tricep extension, just push the dumbbell straight up in the air. Get a deep stretch when you go down then drive the weight back up.

Superset #3: OVERHAND GRIP BICEP CURL with ONE ARM TRICEP KICKBACKS. For the overhand grip bicep curl, you want your palms facing the ground. This is going to hit your biceps from a different angle. For the one arm tricep kickbacks, keep your elbow tucked in to your side, and drive the weight back behind you.

Alright guys, that wraps up this video tutorial with a complete 20 minute dumbbell arm workout for you guys over 50. Give this workout a try to get some bigger arms! Subscribe to our channel for more videos on how to build muscle from home.

By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

4 thoughts on “The Complete 20 Minute Dumbbell Arm Workout (SUPERSET WORKOUT!)”
  1. Very well said sir about this topic and about arms workout with dumbbells and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care

  2. Why do you guy keep insisting on using that ANNOYING background music lately in most of your videos? I love the information, but the music almost makes the videos unwatchable because you want to hear the instructions; but that music is like nails on a chalkboard! Why do you need ANY background music at all? It doesn’t make the videos any “cooler”.

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