This 15 minute session focuses on your biceps and triceps using dumbbells, and every exercise is performed standing. It is a straightforward arm and upper body routine you can fit into a busy day. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/15-min-biceps-and-triceps-workout-with-dumbbells-all-standing The workout is designed for home, so you can press play and train in the space you already have. There is no talking, just a follow along format with music, on screen guidance, and a beep to signal each transition. Every work block lasts 50 seconds and is followed by a 10 second break, so you always know when to push and when to reset your grip. For equipment, you will need dumbbells. Choose a load that lets you keep control of each curl, kick-back, and overhead extension from the first repetition to the last. Strong arms support your everyday activities and your overall upper body strength, from carrying groceries to lifting things overhead. Working the biceps and triceps together in one session keeps the training balanced and time efficient. This workout is perfect if you: - Want a focused biceps and triceps session in 15 minutes - Train with dumbbells at home - Prefer an all standing routine with no floor work - Like following along without any talking Take it at your own pace, hydrate, and enjoy the work you put in today. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 0:25 BICEPS CURL TO WIDE BICEPS CURL 1:25 HAMMER CURL WITH ISOMETRIC HOLD 2:25 HAMMER CURL WITH ISOMETRIC HOLD 3:25 OVERHEAD TRICEPS EXT. 4:26 HALF BICEPS CURL WITH ALT. PUSH 5:26 ZOTTMAN CURL 6:26 SPLIT STANCE TRICEPS KICK-BACKS 7:26 SPLIT STANCE TRICEPS KICK-BACKS 8:26 HAMMER CURL 9:26 ISOMETRIC BICEPS HOLD 10:26 OVERHEAD TRICEPS EXT. + 1/2 TRICEPS EXT 11:26 BICEPS / HAMMER CURL WITH WRIST ROTATION 12:26 WIDE BICEPS CURL + PULSES 13:26 OVERHEAD ISOMETRIC HOLD 14:27 ALT. CURL AND PUSH