Hammer Your Way To Sleeve-Splitting Arms With This Intense Dumbbell Workout

Time to lock and load those guns.


Megan Flemmit |

When asked what our fitness goals are, most of us answer ‘to build strength’. Strength training doesn’t have to be complicated. You don’t need always need multiple pieces of equipment to build guns that could be mistaken for weapons of destruction. Sometimes all you need is a pair of dumbbells.

We partnered with personal trainer, Grant Hartzenburg, to bring you this upper body dumbbell workout that’ll bless you with muscles even Chris Hemsworth would be proud of. The best part? You don’t need to trek to the gym to do it. If you own a set of dumbbells you can do this workout at home.

Prepare to hammer away any weakness with this dumbbell workout.

Related: 10 Ways You Can Use 5kg Dumbbells To Transform Your Physique

What you’ll need: one set of medium to heavy dumbbells and a bench.

Watch Grant perform the moves in the video below:

1. Bicep hold (until failure) 
Tip: Swop this for a hammer  hold if you have a wrist injury.

2. Into Hammer Curl into Shoulder Press.
Complete 20 reps

3. Dumbbell chest squeeze 
Squeeze your chest together, focusing on your hands not your actual chest.
Complete 15 reps

4. Into Bent-over row (until failure) 

Related: The Smarter And Faster Arm Workout To Build Guns Of The Gods

5. Triple 7 Bicep Curls
Start by completing 7 half reps at the bottom, followed by 7 half reps on top followed by 7 full reps.

6. Alternating Seated Shoulder Press 
Sit with your back as straight as possible, keeping your core engaged.
Complete 20 reps

Rest for 60 – 120 seconds between rounds. Repeat the circuit 3 – 4 times.

In need of a structured programme? Speed Shred is a 12-week training programme and healthy eating plan – its will torch fat AND build lean muscle, and in LESS time than any other workout routine. Best of all – you don’t need much equipment or an expensive gym membership. Sign up here! 

READ MORE ON: build muscle Fitness strength training upper-body workout workouts