Workouts · Strength

Arms Focus in 20

Biceps and triceps, superset style — the honest pump session for the day you just want arms.

20 minbeginnerdumbbell · bandstrengthmoderate
Why it works. Direct arm work is fine when the big lifts are covered elsewhere in your week — and it is fun. That counts.

Warm-up

Arm circles and shoulder rolls — 45s
Light band curls and pressdowns — 45s

The workout

  1. dumbbell curl — 3 × 10 reps
    rest 40s
  2. triceps dip — 3 × 10 reps
    rest 40s
  3. band curl — 3 × 12 reps
    rest 40s
  4. rest 40s
  5. dumbbell kickback — 2 × 12 reps
    rest 40s

Cool-down

Overhead triceps stretch, each side — 45s
Wrist and forearm stretch — 30s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2030 min · intermediateBack & Biceps in 3030 min · intermediateBack Focus in 30

Do it guided, in HealthApp

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