Move · Videos · Strength · 24 min

24-Minute Biceps and Triceps Workout with One Dumbbell

24-Minute Biceps and Triceps Workout with One Dumbbell — video by Alex Crockford Play · 23:50

Video by Alex Crockford on YouTube · Open on YouTube

A quick wrist and shoulder warm-up, then non-stop single-arm sets with one dumbbell: curls, hammer curls and a pulse finisher for the biceps, then overhead extensions, kickbacks and pulses for the triceps, ending with a short stretch. Handy if you own only one dumbbell.

  • 24 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells
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Step by step 8

Tap a time to watch that step in the video.

  1. Warm-up: wrist rocks and stretches on all fours, then arm circles and torso twists. 0:17
  2. Biceps curls, 40 seconds per arm with no rest, three sets each; elbow tight and stand tall without tilting. 1:56
  3. Hammer curls with the palm facing in, three sets each arm, controlling the weight on the way down. 6:06
  4. Biceps finisher: hold the curl half-way at 90 degrees and pulse a few inches, each arm. 10:10
  5. Single-arm overhead triceps extensions: lower behind your head with the elbow pointing up, not flaring out. 11:59
  6. Triceps kickbacks: tilt forward with a long spine, elbow up and tight, push the weight back and up. 16:13
  7. Triceps finisher: half-range overhead extension pulses on each arm. 20:13
  8. Cool-down: biceps and forearm stretch, then a triceps stretch on each arm. 21:46

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the elbow tight to your body and control the lowering phase
  • On overhead extensions keep the elbow pointing up rather than flaring out
  • Stand tall with your core braced so your body doesn't tilt toward the weight

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Elbows takes loadcurls, hammer curls, triceps extensions, kickbacks
  • Shoulders movesoverhead triceps extensions
  • Wrists & hands movesholding the dumbbell, curls
  • Lower back moveshinged position for kickbacks

Easier option from the coach: Use the free hand to help the weight up; rest a hand on the thigh for kickbacks

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Alex Crockford; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety