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35-Minute Bicep, Shoulder and Tricep Workout (HIITStrong 35, Day 3)

8 dumbbell arm exercises to build strong biceps, sculpted shoulders and toned triceps at home. This efficient bicep, shoulder and tricep workout alternates dumbbell strength circuits with core and cardio tabata intervals that will build muscle, raise your heart rate and keep your abs working the entire time!

This is DAY 3 of our HIITStrong 35 Full Body Workout Plan

Jump to Bicep, Shoulder and Tricep Workout Outline

We’ve targeted the two largest muscles in your upper body with this Chest and Back Workout. And now it’s time to work the smaller muscles in your arms — biceps, shoulders and triceps. 

Although smaller, these push and pull muscles still play a key role in upper body strength. Whether your trying to get better at push ups or pushing a stroller up a hill — your biceps, shoulders and triceps are all actively involved in these daily activities.

I typically like to add a run or cardio onto upper body day, but this arm workout includes cardio intervals. So grab your dumbbells and knock out this bicep, shoulder and tricep workout at home or at the gym (with cardio) in 35-minutes!

Tricep Dips | shoulder and tricep exercise

What are the best exercises for a bicep, shoulder and tricep workout?

A good bicep, shoulder and tricep workout will hit all three heads of the shoulder, as well us the front and back of the upper arms.

  • Shoulder Exercises that target the front, lateral and rear deltoids: shoulder press, bench press, overhead press, push press, Arnold press, shoulder raises (lateral raises and front raises).
  • Bicep Exercises that target the muscles on the front of your upper arms: standard bicep curls, hammer curls, concentration curls.
  • Tricep Exercises that target the muscles on the back of your upper arms: overhead tricep extensions, tricep kickbacks, skull crushers, tricep dips.

Try several of these key upper body exercises in this 8-move bicep, shoulder and tricep workout at home. 

Bicep, Shoulder and Tricep Workout At Home with Dumbbells35-Minute Bicep, Shoulder and Tricep Workout At Home

Smoke your small but mighty bicep, shoulder and tricep muscles with these 8 push and pull exercises.

Pair these dumbbell arm exercises with spicy core burnouts and cardio bursts for an effective upper body workout at home.

I suggest adding this bicep, shoulder and tricep workout with dumbbells to your weekly training routine.

Workout Equipment:

A medium set of dumbbells and bench or chair (for tricep dips).

I recommend 5-20 lbs weights depending on your fitness level. I’m using 10 and 15 lb dumbbells in this workout.

The Goal: The last 2-3 reps of each exercise should feel challenging to complete; that means you chose the right weights.

Workout Instructions:

Click here to follow along with the Bicep, Shoulder and Tricep Workout video at the top of this post.

I’ll coach you through the entire workout, keeping track of the timed intervals, providing exercise form cues and modifications.

Alternatively, work through the strength and cardio tabata exercises below at your own pace.

The workout format (our popular dumbbell strength and cardio tabata format):

  • 3 Circuits, repeating each strength circuit x2 and each cardio tabata circuit x3 before closing it out and moving on to the next circuit.
  • 3-4 STRENGTH Exercises and 2 CARDIO Exercises Per Circuit
  • Timed Intervals of Work (40 seconds of work per strength exercise, followed by 20 seconds rest. And 20 seconds of work per cardio exercise, followed by 10 seconds rest).
  • Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

half kneeling Arnold Press | dumbbell shoulder exercise

Bicep, Shoulder and Tricep Workout with Dumbbells

CIRCUIT ONE: Shoulder and Tricep Exercises 

Strength (40 seconds work, 20 seconds rest)

  1. Half Kneeling Single Arm Press, R/L
  2. Half Kneeling Chop Lift, R/L
  3. Skull Crushers
  4. Tricep Dip + Knee Drive

X2

Cardio Tabata (20 seconds work, 10 seconds rest)

  1. Heisman Runner
  2. 3 Mountain Climbers + 1 Windshield Wiper

X3

CIRCUIT TWO: Bicep and Shoulder Exercises 

Strength (40 seconds work, 20 seconds rest)

  1. Standard Bicep Curl to Wide Bicep Curl
  2. Isometric Bicep Half Curl + Front/Lateral Raise, R/L
  3. Alternating Hammer Curls

X2

Cardio Tabata (20 seconds work, 10 seconds rest)

  1. Lateral Hop + Crossbody Punch
  2. Forearm Plank Star Taps

X3

CIRCUIT THREE: Tricep Exercises

Strength (40 seconds work, 20 seconds rest)

  1. 1.5 Overhead Tricep Extensions

8 Best Bicep, Shoulder and Tricep Exercises

1. Half Kneeling Single Arm Press

Targets: The deltoid muscles (shoulder muscles) while also strengthening the hips and core as they stabilize an uneven load.

half kneeling single arm shoulder press | shoulder and tricep workout

How to do a Half Kneeling Single Arm Dumbbell Shoulder Press:

  1. Start in a half kneeling position — right knee bent at 90 degrees, right foot on the mat in front of you (right knee in line with right hip). And left knee bent at 90 degrees on the mat (left knee stacked underneath left hip).
  2. Hold one dumbbell in the left hand at shoulder height with a neutral grip (palm facing your neck).
  3. Perform a single arm overhead press. Rotate the dumbbell in your left hand so that your palm faces out and raise the dumbbell overhead, locking out the left elbow by the left ear.
  4. Slowly lower the dumbbell back down towards the left shoulder. As you do so, rotate the dumbbell so your palm faces in again towards your neck.
  5. That’s one rep. Repeat this movement for 40 seconds on the left side, then switch sides for the second set.

Modification: If kneeling is not comfortable you can always perform a single arm shoulder press from a standing position.

2. Half Kneeling Chop Lift

Targets: Arms, biceps, shoulders, abs, obliques and core.

half kneeling chop and lift | shoulder and bicep workout

How to do a Half Kneeling Chop Lift:

  1. Start in a half kneeling position — right knee bent at 90 degrees, right foot on the mat in front of you (right knee in line with right hip). And left knee bent at 90 degrees on the mat (left knee stacked underneath left hip).
  2. Hold one dumbbell in both hands horizontally, resting at your left hip.
  3. With control, curl the dumbbell up to your chest. Then push the dumbbell up and over your right shoulder. Arms straight, core engaged, stabilizing you the entire time (you don’t want your core to rotate).
  4. Pause for a second, then pull the dumbbell back down to chest level, then down to your left hip.
  5. Repeat for 40 seconds.

Modification: If kneeling is not comfortable you can always perform the chop and lift from a standing position.

3. Skull Crushers

Targets: Triceps (this push exercise isolates the triceps).

skull crushers | tricep exercises with weights

How to do Skull Crushers:

  1. Lie flat on the ground or on a bench or stability ball; legs bent at 90 degrees, feet flat on the mat.
  2. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another, arms parallel).
  3. Bending at the elbows slowly lower the dumbbells towards your forehead (slight bend at the elbows, lowering the dumbbells towards your temples).
  4. Then press the dumbbells back overhead to return to the starting position (arms straight overhead).

4. Tricep Dip + Knee Drive

Targets: Chest, shoulders and triceps.

tricep dip or chair dips | shoulder and tricep workout

How to do a Tricep Dip + Knee Drive:

  1. Grip the edge of a chair or bench, fingertips pointed toward your butt, elbows bent, legs straight out in front of you. Note, the farther your feet are from your torso, the harder this exercise will be.
  2. Keeping your back close to the bench, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
  3. Press through your palms, using your triceps (back of the arms) to push you back up to starting position.
  4. Hold ad the top of the starting position and drive your right knee up towards your chest.
  5. This is one rep. Repeat, alternating the leg that performs the knee drive after each tricep dip.

Modification: Follow Rachel and bend your knees. The closer your feet are to the bench the easier the tricep or chair dips will be.

5. Standard Bicep Curl to Wide Bicep Curl

Targets: Targets the long (outer) head of the biceps, and the short (inner) head of the biceps.

standard bicep curls and wide bicep curls | shoulder and bicep workout

How to do a Standard Bicep Curl + Wide Bicep Curl:

  1. Start with feet shoulder-width apart, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, and shoulders out of your ears with shoulder blades pulled down, squeeze your bicep muscle to curl the weights up to shoulder-height as you exhale.
  3. With control, slowly lower the dumbbells down to your sides.
  4. Then, perform a wide bicep curl by extending the arms out wide as you curl the weights up to shoulder-height.
  5. With control, slowly lower the dumbbells down to your sides.
  6. That’s one rep. Repeat this movement for 40 seconds, alternating a standard bicep curl with a wide curl.

6. Isometric Bicep Half Curl + Front/Lateral Raise

Targets: Biceps, shoulders (deltoids and rear delts), abs and core.

Bicep curl and lateral shoulder raise | shoulder and bicep workout

How to do an Isometric Bicep Half Curl + Front/Lateral Raise:

  1. Start with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supine curl).
  2. Keeping your elbows locked by your sides, perform a half bicep curl on the right arm, holding the arm at a 90-degree angle.
  3. Continue to hold the dumbbell in your right hand at 90 degrees while you perform a front raise on the left arm. Lift the dumbbell in your left hand straight out in front of you to shoulder height (palm facing the ground).
  4. With control, lower the dumbbell in your left hand back down in front of you. Then, perform a dumbbell lateral raise on the left arm. Lift the dumbbell in your left hand straight out to the side to shoulder height.
  5. With control, lower the dumbbell in your left hand back down in front of you.
  6. Continue alternating a front shoulder raise and a lateral shoulder raise on the left arm while you maintain the isometric bicep hold on the right arm. Switch arms on the next set.

7. Alternating Hammer Curls

Targets: The long head of the bicep as well as the brachialis (another muscle in the upper arm located at the elbow joint) and the brachioradialis (a forearm muscles).

alternating hammer curls | bicep exercises

How to do Alternating Hammer Curls:

  1. Start with feet under hips, core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl).
  2. Keeping your elbows locked by your sides, perform a single arm hammer curl on the right arm, curling the weight up towards your shoulders.
  3. Then perform a single arm hammer curl on the left arm.
  4. Alternate single hammer curls on each side, squeezing your bicep muscle to curl the weights up to shoulder-height as you exhale.
  5. Try to keep the dumbbells in constant motion (one arm is always curling).
  6. Repeat this pattern for 40 seconds.

8. 1.5 Overhead Tricep Extensions

Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.

overhead tricep extensions | tricep exercises

How to do 1.5 Overhead Tricep Extensions:

  1. Stand with feet hip-distance apart, core engaged and soft bend in your knees.
  2. Hold one dumbbell vertically between your palms overhead.
  3. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’, if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
  4. Raise the dumbbell halfway up, then lower back behind your head.
  5. Then raise the dumbbell all the way up, overhead.
  6. Think: all the way down, half way up, back down and to the top.
  7. Repeat this 1.5 repetitions for 40 seconds.

HIITStrong 35: FREE Full Body Workout Plan

A 2-week, high intensity strength training program designed to help you build muscle, burn fat AND train like an athlete at home!

If you liked this chest and back workout at home, download the FREE, 2-Week Full Body Workout Plan.

HIITStrong full body workout plan

Ready for more? HIITStrong 35 Day 4: 35-Minute Yoga for Athletes

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Shoulders, Biceps and Triceps Workout At Home with Dumbbells Pin for Pinterest

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