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Quick At Home Workouts – 15 Minute Arm Workout

Looking for a way to get your upper body in shape quickly and easy all in the comfort of your own home? Well you’re in luck because this 15 minute arm workout is built to deliver.

With just a simple set of dumbbells and your own body weight, you can easily get into top notch shape in as little as 15 minutes. Just keep in mind that if you want to see more definition with your arms, you will also need to be paying close attention to your diet as well. Diet will help out with fat loss so as you build the muscle, the definition starts to show.

Here’s your workout protocol.

The Workout

Perform the following supersets, pairing one bicep move with a tricep exercise.  Do 15 reps of each exercise and then once both are completed, rest for 60 seconds and then repeat 2 more times.

Once 3 rounds of the superset are completed, move onto the next superset to continue.

Superset 1:

Bicep Curl
Overhead Tricep Extension

Superset 2:

Hammer Curl
Bent Over Tricep Kickback

Superset 3:

Pronating Curl
Triangle Push-Up

The Exercises

Now let’s talk about how to do each of these exercises properly so you perform the workout successfully.

Bicep Curl

Get into a standing position, holding a dumbbell in each hand by your side. Keeping your bum tight and back straight, with the elbows locked into the side of the body, begin to curl the weight upwards, keeping the palms facing the ceiling.

Once the elbows are fully bent, pause and then lower all the way back down to complete the rep.

Overhead Tricep Extension

Stand in an upright position and bring one dumbbell up above your head, elbows extended, holding it with both hands.  From there, bend the elbows as you lower the weight down behind the head.

Pause in this position when it’s as low as it can go and then press the weight back up toward the ceiling, extending the elbows.

Hammer Curl

For the hammer curl, you will perform the exercise in the exact same manner you would a bicep curl only this time, keep the palms facing inside instead.

Bent Over Tricep Extension

Holding a set of dumbbells, one in each hand, bend over at the waist until the back is flat.  Lock the elbows into the side of the body and bend them so the weights hang toward the floor.

From here, keeping the elbows locked into the sides, slowly straighten them as you extend the weight behind you.

Pause and then lower again to complete the rep.

Pronating Curl

This curl variation is a mix of the bicep and hammer curl. Start in the standard hammer curl position but as you lift the weight up, twist the wrist so that the palm faces the ceiling, or even slightly inward to the body.

As you lower down, untwist the hand, back to the hammer curl position at the bottom.

Triangle Push-Up

Finally, the triangle push-up is performed by doing a normal pushup only this time instead of placing the hands slightly wider than shoulder width apart, you should place them below you in a triangle set-up.

You’ll feel this exercise working your triceps far more, increasing the total stress this muscle is placed under.  Lower down as you would a normal push-up to complete the rep.

Do this arm workout twice per week, making sure you have at least one day of rest between each session and you’ll be wearing sleeveless shirts in no time.

Dumbbell On Hip

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