With our 15-minute arm workout, three days a week, you’ll be well on your way to having sleek strong arms. This workout routine will not give you massive bulging muscles but rather healthy-looking ones.  

Arm routines are not easy; if they were, then everyone would look fantastic. Make sure you are eating right; you will want an increase in the amount of protein you get, but eating right is also crucial. Head over to Food Recipe and Snack section for fabulous and tasty ideas.

15-Minute Arm Workout Equipment

  • Dumbbells of your weight preference
  • Towel or yoga mat 
  • Chair or bench


  • Tricep Dips

Sit down on the chair or bench and palace your hands down to the sides of your butt. Extend your rear so that it is out from on the chair, hovering. Lower your rear until your arms are at a 90- degree angle, hold for a few seconds and then push yourself back up. Repeat for your sets. 

  • 21’s

Start in the standing position, hands at your sides with dumbbells. Curl the dumbbells until your arms form a 90-degree angle, return to starting position. Do this seven times. Now, begging with your arms at a 90-degree angle and brings the dumbbells to your chest. Do this 7 times. Finally, we will bring our arms up to our chest and back down with arms at our sides. Do this 7 times. 

  • Dumbbell Pushup 

This one is easy to understand. Do pushups with dumbbells in your hand. You can add a tricep kickback if you like by extending one arm straight behind you at the end of each rep.

  • Standing Hammer Curl

While holding dumbbells, begin with arms at a 90-degree angle. Bring one hand to your shoulder, alternating between the two. 

  • Skull Crusher To Chest Press

Start laying on a bench or ground with your feet planted on the floor. With a dumbbell in each hand, extend both arms straight out from your chest. Keeping your elbows locked in place, bring your hands toward your forehead and then back to the starting position. After your desired reps, we alternate to the chest press, get both hands to your chest, and press them back out. Repeat as desired. 

This routine will whip those arms from flab to fab in no time. With our 15-minute arm workout 3 times a week, you’ll be looking and feeling great. For more exercises and other healthy tips, check us out at BalanceKG.


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