About this Video

• Video Title: MOST COMPLETE Arms Workout With Dumbbells At Home with Coach Ali
• Channel: COACH ALI
• Speakers: Coach Ali, Steph
• Duration: 00:49:50

Introduction

This video presents a complete arm workout using dumbbells, suitable for home workouts. The workout emphasizes building bigger biceps (with a calorie surplus) or lean, defined arms (with calorie restriction). The routine incorporates isotonic reps, isometric holds, and supersets for focused training.

Key Takeaways

• The workout combines 20 seconds of isotonic reps, 20 seconds of isometric holds, and another 20 seconds of isotonic reps in supersets. A 30-second rest follows each superset.
• Warm-up exercises include alternate bicep curls, alternate biceps hammer curls, and dumbbell biceps prone grip curls.
• The workout includes various dumbbell exercises targeting biceps and triceps, such as biceps curls, hammer curls, close grip presses, lying skull crushers, biceps lifts, concentration curls, triceps kickbacks, skull crushers (standing or kneeling), pronated alternate bicep curls, lateral triceps extensions, dumbbell fly raises, lateral delt raises, and top half lateral raises.
• The isometric holds are performed at the peak contraction of each exercise.
• The video includes recommendations for post-workout stretching and fat-burning videos.