I’ve gotten such positive feedback about the other two build-a-combo upper body workouts I’ve posted, that I had to share a third! This 20 min arm workout will focus on biceps and triceps. It’s broken up into three combinations. Shoulders get a little love as well. 😉

20 Min Arm Workout – Biceps & Triceps

EQUIPMENT NEEDED

• Set of light-medium dumbbells – I have a set of 5-lb weights and 8-lb weights for this one. You might want two options so that you can go heavier for biceps and a little lighter for the triceps combo.

This 20 min arm workout is broken up into three sections. In each section, you’ll build a combo of exercises over 90 seconds. Rest 30 sec then repeat a total of three times. Here’s a breakdown:

• 15 sec Movement A
• 30 sec Movement A + Movement B
• 30 sec Movement A + Movement B + Movement C
• 15 sec Movement C

When you complete three sets of the combo, you rest for 60 seconds before moving onto the next combination.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

• 5-Min Warm Up
• 7-Min Gentle Warm Up (no jumping)

Workout Breakdown

COMBO 1 – Biceps

See 1:44 in the above video for a preview of the exercise. To modify, use lighter weights.

• Circle Curls
• + Lateral Extension (palms up)
• + Wide Biceps Curl Pulse x2

COMBO 2 – Triceps

See 8:15 in the above video for a preview of the exercises. To modify, use lighter weights. Any back strain in this one, try doing it in a kneeling lunge position instead of standing.

• Triceps Kickback
• + Straight Arm Lift
• + Squeeze In

COMBO 3 – Biceps

See 14:46 in the above video for a preview of the exercises. To modify, use lighter weights.

• Hammer Curl
• + Front Press
• + Straight Pulse

Similar Workouts

If you like this 20 min arm workout, you’ll also love these similar ones:

• Build-a-Combo Upper Body Workout – Same structure, more of a shoulder focus.
• Light Weight Endurance + Heavier Weight Strength Workout Series – These workouts focus on both upper body endurance and strength. You’ll do light weight – high rep burnouts with hand weights and then you’ll do a strength circuit with heavier dumbbells. There are three, focusing on different muscles groups: BICEPS & TRICEPS // SHOULDERS // BACK
• Build-a-Combo Sliders Workout – If you like the structure, here’s another total body workout where you’ll build exercise combinations.
• Bodyweight Build-a-Combo Workout – This workout is only 15 minutes long but phew is it a challenge! You’ll build exercise combos over time.

xo Nicole

Link to equipment is affiliate.