15 Minute At Home Arm Workout

A quick, 15-minute arm workout you can do at home with just a pair of dumbbells. 5 great arm exercises in circuit interval format to tone your biceps and tighten your triceps. Sculpt the arms you’ve always wanted with this awesome workout.

15- Minute Dumbbell Arm Workout – Biceps and Triceps

1. Overhead Triceps Extensions
2. Dumbbell Curl to Military Press
3. Standing Triceps Kickbacks
4. Alternating Hammer Curls
5. Dumbbell Skull Crushers

Keep reading below for picture and video instruction as well as to follow along with a personal instructional video of this workout.

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Oftentimes people are under the misconception that you need a lot of fancy equipment, a lot of time, and even a lot of different weights to get get toned, lean muscles.

That’s totally not the case!

Today I’m taking you through one of my favorite circuit workouts that you can do at home to sculpt amazing arms with just two dumbbells.

This at-home arm workout only takes 15 minutes to complete, is set up in a timed interval format, and is a great way to tone and tighten the major muscles in your arms.

We’ll be working the biceps (front of the arm) and triceps (back of the arm) pretty heavily with this one! Let’s get to it!

HOW TO TONE YOUR ARMS

To get toned arms, you have to be doing some resistance training. Period. Our muscles react in response to stresses placed on them. The major muscles in your arms include your biceps, triceps, and deltoids. You have to perform resisted exercises for each of these muscles in order to tone and sculpt your arms. The following workout is a great way to do it!

WHAT ARE THE BEST EXERCISES FOR TONED ARMS?

To tone your arms, focus on your biceps, triceps, and deltoid muscles. Your biceps flexes your elbow and brings your hand to your shoulder. Dumbbell curls are a great exercise to work your biceps. Your triceps extends (straightens out) your shoulder – work it with overhead extensions, kickbacks, and skull crushers. Your deltoid moves your arm at your shoulder and can be exercised with forward, lateral, and posterior raises.

HOW DO I TONE WITHOUT BULKING UP?

Oftentimes people (especially females) are concerned about resisted training with weights because they don’t want to add mass. True, weight training can add some bulk, but only when performed a very certain way and supplemented with A LOT of eating. In order to tone and tighten muscle, keep your reps high and your sets low. For example in this workout we’ll perform 40 seconds of work followed by 20 seconds of rest. You should be able to get through 12-16 reps per set.

In contrast, if I wanted to increase the size of my arms I would perform 10 reps at one weight, 8 reps at a higher weight, 6 reps at an even higher weight, and then 2-3 more sets of 5 reps at an even higher weight. This progressive overload at increasing weights is how to bulk up and put on mass.

 

WHERE TO BUY DUMBBELLS

bFor our workout today, all you’ll need is one set of dumbbells. I’ll be using 15-pound dumbbells in this video which is a good “advanced” weight. I recommend those with intermediate experience weight training start with 10-pound dumbbells and beginners start with 5-pound dumbbells.

If you don’t have any dumbbells, the best place I’ve found to pick them up is on Amazon. Here are some links to some of my favorite sets (affiliate):

Finally, this is the set I have at my house. I LOVE these because they’re adjustable from 5-52 pounds on each side. You get a complete set of dumbbells that don’t take up a lot of space and are easy to adjust:

 

 

 

THE WORKOUT

This workout is in a timed interval format. You’ll perform each exercise as many times as you can in 40 seconds, rest or 20 seconds, then move on to the next exercise for a 40/20 interval. We’ll run through all 5 exercises once and then complete those sets 2 more times (three total) for an amazing arm burner in no time at all!

HIT PLAY on the video below to join me in this awesome arm day!

 

• Overhead triceps extensions – 40 seconds on, 20 seconds off
  • Stand with your core tight and the weights behind your head with your elbows bent.
  • Squeeze your triceps as you push the weights up and over your head all the way to full extension.
  • Slowly return to the starting position.

 

• Dumbbell curl to military press – 40 seconds on, 20 seconds off
  • Stand with your core tight, arms at your sides, weights at your hips, with your palms forward.
  • Bend your elbows to curl the weights up to your shoulders.
  • Rotate your elbows out and complete an overhead press with the dumbbells.
  • Reverse the steps to return to the starting position.

 

• Standing triceps kickbacks – 40 seconds on, 20 seconds off
  • Stand bent over at the hips to a 45 degree angle (hinge at your hips, don’t round at your back).
  • Pull your elbows behind you and bend your arms to 90 degrees.
  • Keep your core/back tight as you contract you triceps to straighten out your elbows.
  • Slowly return to the starting position.

 

• Alternating hammer curls – 40 seconds on, 20 seconds off
  • Stand with your core tight, arms slightly in front of you, weights at your the front of your hips, with your palms facing your hips.
  • Keep your palm facing  your torso as you perform a biceps curl up to your chest.
  • Alternate one arm and then the other for the 40-second time period.

 

• Skull crushers– 40 seconds on, 20 seconds off
  • Lay on your back with your arms extended straight up towards the ceiling.
  • Slowly bend your arms to lower the dumbbells down to your temples.
  • Contract your triceps to push the weights back up towards the ceiling.

 

You then repeat this circuit through 3 times total for a killer 15-minute arm burner!! 

Do you have any health and fitness questions I can help you out with? Your questions usually make my favorite posts! Leave me a comment below or email me at ToneandTightenFitness{at}gmail.com

Make it happen,

Jared