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30-minute Strength Workout for Biceps and Triceps
Caroline Girvan•Processed: Mar 03, 2026
38-minute workout video. Strength. targeting Arms. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:The workout consists of a series of trisets targeting the biceps and triceps, with a focus on controlled movements and muscle engagement.
🏃 Guide
This workout is designed for individuals looking to build strength in their arms, specifically targeting the biceps and triceps. It effectively addresses muscle fatigue and enhances arm definition.
Benefits
Increased muscle strength
Improved circulation and blood flow
Step-by-Step Guide
1
Bodyweight Dips
Perform dips using a chair for support. Feel the stretch in your triceps as you lower your body. Ensure your elbows stay close to your body.
2
Wide Curls
Alternate wide curls with a hold at the top. You should feel the contraction in your biceps. Keep your elbows locked in.
3
Skull Crushers
Lower the dumbbells towards your forehead while keeping your elbows stationary. Feel the tension in your triceps.
4
Bottom Half Curls
Perform curls focusing on the bottom half of the movement. You should feel the burn in your biceps.
5
Supine Grip Tricep Press
Press the dumbbells upwards with palms facing each other. Feel the engagement in your triceps.
6
Alternating Curls
Perform alternating curls with pulses. Maintain control to feel the muscle engagement.
7
Tricep Push Ups
Perform slow tricep push-ups, focusing on form. Feel the strain in your triceps.
8
Hammer Curls
Execute hammer curls to target the brachialis. Keep your elbows stationary.
Safety Notes
Avoid if you have severe shoulder pain or recent elbow injuries.
Duration: 38m 4s
Difficulty: Medium
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal PeopleObesityOverweight
Therapeutic Goals
Muscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Neck & Shoulder Pain
🚫 Contraindications
Avoid this workout if you have: Rheumatoid Arthritis, Osteoarthritis
Equipment Needed
🏋️ Dumbbells🏋️ Chair
Primary Focus
💪 Arms
Category
Strength
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathChair modifications available
Tags
#38 min#full hour#long#Strength#intermediate#Dumbbells#Chair#Arms#medium