That first time you enter the strength-training part of the gym can be intimidating for anyone. All those different machines, cables, oddly-shaped benches, and free weights in all sizes and shapes — where are you even supposed to start? Don’t fret — knowledge is power, and we’re here to help.
We’ve put together the ultimate 15-minute arm workout for beginners of any gender. This arm routine starts with a warm-up exercise followed by two supersets, closing with what we like to call The Finisher. If you want a comprehensive arm routine that’ll make it look like you know exactly what you’re doing (even if you don’t), this is it!
Regardless of what you’ve heard, getting the most out of arm day doesn’t require lifting obscenely heavy weights for hours on end. To strengthen your arm muscles and burn arm fat, you really only need a couple of things: something heavy, like a barbell or pair of dumbbells, and 15–20 minutes of free time.
Before we begin, let’s quickly chat about how much weight to use. While there isn’t a magic equation to help you choose, there are some common rules you can follow. When you’re new to an exercise, start with lighter weights, focusing on maintaining good form over heavy lifting. Don’t worry, you’ll still be building muscle (and building stability at the same time). Once you get comfortable with the exercise, slowly increase the weight. As a general rule when starting out with a set of dumbbells or a barbell, women typically begin at 5–10 pounds and men at 10–20 pounds.
Okay, let’s get ready to work those limbs!
15-minute beginner arm workout
Time: 15–20 minutes
Equipment needed: Barbell or pair of dumbbells, cable machine, weight bench, and slam ball
Difficulty: Beginner
Muscles targeted: Upper body (biceps, triceps, forearms, shoulders)
Warm-up
Reverse Curls | 3 sets of 20 reps
- Grab a barbell or pair of dumbbells with your palms facing the ground, arms at a 90º angle, keeping your elbows pinned to your sides. Stand with your feet hip-width apart, slightly bending at the knees.
- Slowly lower the weight to your thighs, then slowly back up to your chest and shoulders. Be sure your elbows don’t leave your sides.
- Repeat this movement 20 times to complete the set. After each set, take 30–90 seconds of rest, then repeat.
Superset 1
Bicep Curls | 2 sets of 16 reps
- Grab a barbell or pair of dumbbells with your palms facing upwards, arms at a 90º angle. Keep your hands parallel with each other, and your feet shoulder-width apart with a slight bend in the knees.
- Slowly lower the weights down toward your thighs, without completely straightening your arms. Keep a slight bend in your elbows to protect your joints from injury.
- Bring the weight back up to your chest, engaging your core as you lift.
- Repeat this movement 16 times to complete the set. If using dumbbells, you can also alternate between arms, with 16 reps per arm. After each set, take 30–90 seconds of rest, then repeat.
NOTE: If you notice that your body is swinging, you’re leaning back or you’re letting your shoulders roll forward, your weights might be too heavy. Use lighter weights to get the most out of your arm workout. You can also back into a wall to stabilize yourself as you complete these bicep curls.
Cable Tricep Pushdowns | 2 sets of 16 reps
- Set up the cable machine for this exercise with a rope or V-shaped handle. Adjust the cable so the attachment is at your line of sight.
- Grip the rope or handles with your knuckles facing away from you. Keep your elbows tucked into your sides, shoulders back, and your feet hip-width apart.
- Squeeze the handle as you push it down towards the floor, keeping your elbows pinned to your sides. Slowly bring your hands back up to your chest.
- Repeat this movement 16 times to complete the set. After each set, take 30–90 seconds of rest and repeat.
Superset 2
Seated Single-Arm Dumbbell Curl | 2 sets of 16 reps
- Sit on the edge of a bench, placing your feet firmly on the floor. Place a dumbbell on the floor in front of you between your feet.
- Place your left hand on your left thigh, then reach down to grab the dumbbell with your right hand, while keeping your shoulders square and spine straight. Reach until your upper arm is resting on the inside of your right thigh.
- With the dumbbell in your right hand, bend your elbow, curling the weight toward your chest.
- Lower the weight back down slowly, but do not completely straighten your arm; keep your elbow bent to protect your elbow.
- Repeat this movement 16 times, then repeat with the left arm to complete a set. After each set, take 30–90 seconds of rest and repeat.
Single-Arm Tricep Kickback | 2 sets of 16 reps
- Find a flat bench and grab a single dumbbell. Begin with a lighter weight until you get comfortable with this move.
- Hold the dumbbell in one hand with your elbow bent up at shoulder height, placing the opposite hand on a bench with your back flat.
- Lift the dumbbell up and back, straightening your arm. Keep your shoulder steady and your back flat throughout.
- Repeat this movement 16 times to complete the set. After each set, take 30–90 seconds of rest and repeat.
The Finisher
Ball Slams | 3 sets of 20 reps
- Grab an 8–20 lb. slam ball with both hands, and place your feet shoulder-width apart with a slight bend at the knees.
- Raise your arms and stretch upward as you bring the ball over your head.
- Throw the ball down on the ground in front of your feet, bending at your knees as you follow through the motion with your arms.
- Pick up the ball and return to the starting position to repeat. Repeat this movement 20 times to complete the set. After each set, take 30–90 seconds of rest and repeat.
Tip: When raising the ball above your head, inhale. As you slam the ball to the floor, exhale, giving your slam an energy boost by exerting force.
And that's it!
Well done, you arm machine! With this 15-minute arm workout in your pocket, you can chill in the weight-training section of your gym with the confidence of a longtime pro—because in our eyes, you’ve always been just that!
When you’re ready to switch up your arm workout routine, try these 17 variations on a push-up.
