Dumbbell Arms and Core

Light midweek accessory session; leave 3-4 good reps in reserve.

Duration

20–30 min

Level

Advanced

Equipment

Dumbbells and mat

Exercises

4

Targets: Biceps, Triceps, Core

Exercises

Hammer Curl
2 sets · 10-15 · 60s rest

Keep upper arms still and palms facing inward.

Swap: Dumbbell Curl

Dumbbell Triceps Extension
2 sets · 10-15 · 60s rest

Keep upper arms steady and shoulder range comfortable.

Swap: Close-Grip Dumbbell Floor Press

Dead Bug
2 sets · 8-10/side · 45s rest

Exhale as limbs extend; keep torso steady.

Swap: Heel Slide

Side Plank from Knees
2 sets · 20-30s/side · 45s rest

Keep hips aligned and breathe.

Swap: Dead Bug

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.