Do this routine 2 to 3 times a week for strong, beautiful arms.
Our 15-minute workout for strong and toned arms is sufficient so much more than giving you arms that look great (though it sure does!) Strong and lean arms also make daily chores easier and give your self-confidence a serious boost.
This routine is challenging, but challenges are necessary in order to build strong and toned arms. If you do this workout two to three times a week and a protein-rich diet, you will see a change in your upper body. Trust us: you’ll want to wear tank tops all year round!
15-minute training for strong and toned arms
For this routine, you’ll need access to a few sets of dumbbells of varying weights, plus a timer (your phone will work fine), a yoga mat or towel, and a chair or bench.
This 15-minute workout consists of five exercises. Before you begin, be sure to read the instructions for each exercise or watch the how-to videos at the end of this post. Proper form ensures that you do the exercises safely and get the most out of this routine.
Start your timer and do each movement for 45 seconds and rest for 15 seconds after each exercise. Complete a total of three rounds!
1. Dumbbell push-up with triceps kickback
Get into the push-up position with a dumbbell in each hand. For an even bigger challenge, you can do push-ups from your knees or toes. After each push-up, pull a dumbbell off the floor as if you were doing a number. Your elbow should be at a 90 degree angle. Extend your arm straight behind you and squeeze your triceps. Lower your back to the floor, do another push-up, and then do the same movement on the opposite side. Continue alternating repetitions for 45 seconds.
We recommend using a light dumbbell for this movement.
2. Standing Hammer Curl to Press Press
Hold a medium dumbbell in each hand and keep your knees slightly bent. Look straight ahead and keep your shoulders back. With your palms facing each other, roll the dumbbells up to your shoulders. Rotate your palms outward and press the dumbbells over your head. Lower your back to the starting position and repeat as often as possible within 45 seconds.
3. Close-grip chest press with skull crusher
Grab a pair of light to medium weight dumbbells and hold one in each hand. Lie on your back with your knees bent and feet on the floor. Your arms should be tucked at your sides, your elbows should be bent 90 degrees with your palms facing each other. Press the dumbbells straight across your chest. Keeping your elbows drawn in, bend your elbows as you lower the dumbbells on the sides of your head. Extend your arms back up, squeeze your triceps, and return to the starting position. Repeat as many times as possible within 45 seconds.
4. Biceps 21
Stand up straight with your knees soft and hold medium-weight dumbbells in your hands. Look straight ahead and keep your shoulders back. Your palms should be facing outwards so that they are facing up as you curl. Bend the dumbbells halfway up so your elbows are at a 90-degree angle. Lower your back to the starting position and do this for 7 reps. Bring the dumbbells halfway and roll them up to your shoulders. As you lower your back, stop at a 90-degree angle and do 7 reps. Lower all the way back to where you started and finish by doing 7 full bicep curls.
A full round of 21s should take about 45 seconds, but if you take longer, finish the set before continuing.
5. Tricep dips
Sit on a sturdy chair, couch, bench, or coffee table. Place your hands on the chair next to your buttocks. Get your body out of the chair just enough. Keeping your elbows pulled in, lower your butt toward the floor until your elbows reach an angle of about 90 degrees. Push yourself up through your palms and squeeze your triceps.
Note that the closer your feet are to you, the easier this movement is. If you want to make it harder, go with your legs so far that your weight is only on your heels.
Dumbbell push-up with triceps kickback
Standing hammer curl to press pushing
Close-grip chest press with skull crusher
If you enjoyed this 15 minute workout for strong and toned arms, we might also want to try these awesome upper body workouts:
We all want a fit upper body, but don’t forget your legs! Try ours Lower body workout, also!
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