15 Minute Arm Workout for Women with Weights

This 15 minute dumbbell arm workout for women uses three of the best arm exercises to train your entire upper body fast and efficiently.

This dumbbell arm workout for women will target every muscle in your upper body in just 15 minutes.

Working as a personal trainer for over twelves years I can say with complete confidence that you have said on multiple occasions that you don’t have time to workout, right?

And trust me, I have totally been there too.

Of the thousands of women that I have trained and coached over the years that is the most common roadblock to not staying consistent with your workouts.

Which is exactly why I decided to create a new series of 15 minute workouts. This new series has fast but effective workouts that sill still get you the results that you want without having to spend. hours working out…because as you know I am all about making fitness and nutrition SIMPLE.

So for this 15 minute workout, I combined the best arm exercises you can do when you are short on time and need a quick workout. And you can do this workout both at-home or at the gym.

With just three exercises it will strengthen all muscle groups in your upper body and in just 15 minutes you’ll get a warm up, the exercises, and a stretch.

Whether you need a quick workout you can do in 15 minutes, or if you want to combine this workout with another workout for a longer session you will love how fast and efficient this routine is.

The Workout: 15-Minute Arm Workout for Women

Workout Equipment

All you need for this workout is a set of dumbbells. I would recommend using between 8-12 pound dumbbells, or even up to 15 if you are strong.

Workout Instructions

This 15 minute upper body circuit workout will target every muscle in your arms shoulders, chest and back. There are only three exercises, but you can still get in a good workout in under 15 minutes.

Complete 15 repetitions of each exercise in the circuit, moving from one exercise to the next without rest. Perform the circuit 3 times through.

You can follow along to the workout video below with me coaching you through each exercise, or you can do this workout at your own pace.

15 Minute Dumbbell Arm Workout Instructions

Warm Up

Full Plank – Come down onto your mat on hands and knees. Place your palms directly under your shoulders and step your feet out behind you to come into a full plank position on your hands. Engage your core, and lengthen through your spine. Hold for 30 seconds.

Plank to Downward Dog – Staying in your plank position to begin, start to shift your weight back into your heels as you use your core to lift your hips into the air and press your shoulders back towards your feet. Use your shoulders to draw yourself back to you plank position, and repeat for 10 repetitions.

Hammer Curls to Overhead Press

Targets: Biceps (front upper arms) and Deltoids (shoulders)

How to Do Hammer Curls to Overhead Press:

  1. Start standing with your feet hip-distance apart and your core engaged. Hold your dumbbells with your palms facing in.
  2. Perform a bicep curl by keeping your elbows tucked in towards your waistline, as you start to bend at the elbows to bring the weights up towards your shoulders, keeping the dumbbells parallel to each other in a hammer grip position.
  3. Once you have performed the bicep curl, continue raising the weights to press the weights overhead into a shoulder press. You still want to keep the weights parallel to each other and be sure to keep your abs tight so that you don’t arch your lower back.
  4. Slowly and with control, bring the weights back down to your shoulders, then extend at the elbows to lower the weights all the way back down to your hips for one rep. Repeat for 15 repetitions.

Rear Deltoid Flys

Targets: Rear Deltoids (back shoulders), Rhomboids, and Trapezius (upper back muscles)

How to Do Rear Deltoid Flys:

  1. Start with you feet shoulder-width apart and holding your weights, still with your palms facing in. Hinge over from you hips keeping your back straight and your core engaged, and slightly bend your knees. Hold the weights so that your palms are facing in and, slightly bend your elbows so that they are rounded as if your were holding a beach ball.
  2. Using your upper back muscles, squeeze your shoulder blades together as you raise the weights out to the side, still maintaining the slight bend in your elbows. Focus on keeping your torso steady and your core engaged so that you aren’t using momentum.
  3. With control, lower the arms and weights back down to your starting position, and repeat for 15 repetitions.

Tricep Push Ups

Targets: Pectorals (chest), and triceps (back upper arms)

How to Do Tricep Push Ups:

  1. Come down onto your mat  into a high plank position, with your wrists directly under your shoulders. Squeeze your abs tight and lengthen through your spine, making sure you are looking about a foot in front of your hands. (If you need to perform these push ups on your knees, you can lower down to a modified knee push up from here.)
  2. Tor perform your push up, bend at the elbows keeping your elbows narrow and reaching back towards your feet. Aim to keep your forearms parallel to each other with bent elbows close to your waistline.
  3. Press evenly through base of your palms and knuckles to push up to your starting position, and squeezing your triceps and chest at the top. Complete 15 more repetitions.


Shoulder Stretch – Stand with your feet hip-width apart and your shoulders parallel to the wall in front of you. Then, bring your right arm across your chest and use your left arm to gently pull on your forearm to increase the stretch. Be sure to keep both shoulders out of your ears, and focus on feeling the stretch in your shoulder blades. Hold for 15-20 seconds and then switch sides.

Triceps Stretch – Continue standing with your feet hip distance apart. Bring your right arm up and bend at the elbow to place your right palm on your back between your shoulder blades. Then, using your left hand gently press down on your right elbow to increase the stretch slightly. Hold for 15-20 seconds, and then switch sides.

Chest Stretch with Forward Fold – Now step your feet out wider than shoulder-width apart. Bring both hands behind your back and clasp your hands together. Lift both hands up behind you to feel a stretch in your chest. Then slowly hinge forward at your hips to bring your head down towards your mat into a wide forward fold. Hold for 15-30 seconds focusing on stretching your chest, shoulders, and legs. Bring your hands to your low back, and release the clasp bring ing your arms to the floor. Then slowly roll up to standing.



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