15-Minute Workout for Strong and Toned Arms

Perform this routine 2 to 3 times weekly for strong, gorgeous arms.

Tone your arms and build strength with this 15-Minute Workout for Strong and Toned Arms!

Our 15-minute workout for strong and toned arms will do so much more than give you arms that look amazing (although it will certainly do that, too!). Having strong and sleek arms will also make everyday tasks easier and give your confidence a serious boost.

This routine is challenging, but challenges are necessary to build strong and toned arms. If you perform this workout two to three times a week and eat a diet high in protein, you will see a change in your upper body. Trust us: You’re going to want to wear tank tops all year long!

15-Minute Workout for Strong and Toned Arms

Perform 5 exercises for 3 rounds in 15 minutes for a quick and effective workout!

For this routine, you will need access to a few sets of dumbbells of varying weight, as well as 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 given for each exercise, or watch the instructional videos at the bottom of this post. Proper form will ensure you perform the exercises safely and get the most out of this routine.

Start your timer and perform each move for 45 seconds resting for 15 seconds after each exercise. Complete three rounds total! 

1. Dumbbell Push-Up with Triceps Kickback

Get into the push-up position with a dumbbell in each hand. You can perform push-ups from your knees or your toes for an even greater challenge. After each push-up, pull one dumbbell up off the floor as if performing a row. Your elbow should be at a 90-degree angle. Extend your arm out straight behind you, squeezing your tricep. Lower back down to the ground, perform another push-up, and then do the same move on the opposite side. Continue alternating reps for 45 seconds.

We recommend using a lightweight dumbbell for this move. 

2. Standing Hammer Curl to Push Press

Hold a moderately heavy dumbbell in each hand and keep a slight bend in your knees. Look straight ahead and keep your shoulders back. With your palms facing each other, curl the dumbbells up to your shoulders. Rotate your palms outward, and push the dumbbells up above your head. Lower back down to the starting position and repeat as many times 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. Lay down on your back with your knees bent and feet planted on the floor. Your arms should be tucked into your sides, elbows bent at 90 degrees with your palms facing each other. Push the dumbbells straight up above your chest. Keeping your elbows tucked in, bend your elbows as you lower the dumbbells down to the sides of your head. Extend your arms back up, squeezing your triceps, and return to the starting position. Repeat as many times as you can within 45 seconds. 

4. Bicep 21’s

Stand up straight with soft knees holding moderately heavy dumbbells in your hands. Look straight ahead and keep your shoulders back. Your palms should be facing outward so that as you curl, they’re facing up. Curl the dumbbells up halfway, so that your elbows are at a 90 degree angle. Lower back down to the starting position and do this for 7 reps. Bring the dumbbells up to the halfway point and curl all the way up to your shoulders. When you lower back down, stop at the 90 degree angle and perform 7 reps. Lower all the way back down to the starting point and finish by completing 7 full bicep curls.

One full round of 21’s should take about 45 seconds, but if it takes you longer, finish the set before moving on. 

5. Triceps Dips

Sit down on a sturdy chair, couch, bench, or coffee table. Place your hands down on the chair to the sides of your butt. Walk your body out just far enough to clear the chair. Keeping your elbows tucked in, lower your butt down towards the ground until your elbows reach about a 90-degree angle. Push back up through your palms, squeezing your triceps.

Note that the closer your feet are to you, the easier this move will be. If you want to make it harder, walk your legs out so that your weight is only on your heels. 

Instructional Videos

Dumbbell Push-Up with Triceps Kickback

Standing Hammer Curl to Push Press

Close-Grip Chest Press with Skull Crusher

Bicep 21’s

Triceps Dips

If you enjoyed this 15-minute workout for strong and toned arms, we think you might also like to try these awesome upper body workouts:

We all want a fit upper body, but don’t forget about your legs! Try out our Lower Body Workouts, too!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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