I feel like I'm repeating myself here, but you don't need a gym, heavy weights, barbells, or pull-ups to build arm muscles. I swear!
The actual truth is that those dumbbells you bought last March or a set of resistance bands are really good at strengthening your upper bod—and you can do literally that in 15 minutes. Yep, 15 freaking minutes to target your biceps, triceps, and shoulders. We! Love! Time! Management!
The exact 15-minute workout that does all of this comes from Kelsey Wells, certified trainer and creator of the SWEAT app’s PWR At Home program (which I've been following since The Quar of 2020 began). I can tell you rn that you WILL be feeling this one. As in physically and spiritually.
Check out the instructions for the two-part workout below, then keep scrolling to see the demos and instructions of the moves. For each exercise, you’ll see dumbbell and resistance band options—so you can do you.
The Workout
Part one: Perform each of the first three moves (with a resistance band or dumbbells) below for 40 seconds before immediately moving to the next one. Once you’ve completed all three exercises, rest for 30 seconds. That’s one lap. Complete three laps before beginning the next part of the routine.
Part two: Perform the final two moves back-to-back for the number of reps allotted, then rest for 30 seconds. That’s one lap. Complete as many laps as you can in six minutes.
Dumbbell Shoulder Press
Step 1: Hold a dumbbell in each hand using an overhand grip and plant both feet on the floor, hip-width apart. Gently raise the dumbbells to shoulder height, directly in front of your chest.
Step 2: Extend your elbows and press the dumbbells above your head, ensuring that your arms are in line with your ears.
Step 3: Once your arms are fully extended, bend your elbows to lower the dumbbells back to your chest. That’s one rep. Repeat for 40 seconds.
Resistance Band Shoulder Press
Step 1: Standing in the center of a recovery band with feet hip-width apart, hold one end of the band in each hand using an overhand grip.
Step 2: Gently raise the ends of the band to shoulder height. Extend your elbows and press the ends of the band above your head, ensuring that your arms are in line with your ears.
Step 3: Once your arms are fully extended, bend your elbows to return to the starting position. That’s one rep. Repeat for 40 seconds.
Dumbbell Tricep Kickback
Step 1: Hold a dumbbell in each hand with palms facing inward, feet hip-width apart, and a slight bend in your knees. Bend forward from the hips so that your torso is parallel to the floor.
Step 2: Bend your elbows to bring the dumbbells to either side of your chest. Extend your elbows back behind you, ensuring they remain in close contact with the sides of your body.
Step 3: Bend your elbows to return to the starting position. That’s one rep. Repeat for 40 seconds.
Resistance Band Tricep Kickback
Step 1: Stand in the center of a recovery band with feet hip-width apart and one end of the band in each hand (palms facing in). Slightly bend your knees and lean forward from the hips so that your torso is parallel to the floor.
Step 2: Bend your elbows to bring the recovery band ends to either side of your chest. Keeping your shoulders as still as possible, extend your elbows back behind you, ensuring your arms remain in close contact with the sides of your body.
Step 3: Bend your elbows to return to the starting position. That’s one rep. Repeat for 40 seconds.
Dumbbell Bicep Curl
Step 1: Stand with a dumbbell in each hand with palms facing inward, feet hip-width apart, and a slight bend in your knees.
Step 2: Keep your upper arms as still as possible, bend your elbows, and gradually rotate your wrists to bring the dumbbells toward your shoulders with your palms facing your chest (underhand grip).
Step 3: Extend your elbows and rotate your wrists to return to the starting position. That’s one rep. Repeat for 40 seconds.
Resistance Band Bicep Curl
Step 1: Standing in the center of a recovery band with feet hip-width apart and one end of the band in each hand using an underhand grip (palms facing away from you).
Step 2: Bend your elbows to bring your hands up toward your chest, ensuring that your elbows remain in close contact with the sides of your body.
Step 3: Extend your elbows to return to the starting position. That’s one rep. Repeat for 40 seconds.
Dumbbell Side to Front Raise
Step 1: Hold a dumbbell in each hand with palms facing inward, feet hip-width apart, and a slight bend in your knees.
Step 2: Maintain a slight bend in your elbows and raise the dumbbells outward and upward to shoulder height. As they reach shoulder-height, move them forward, directly in front of your chest.
Step 3: Immediately reverse the motion, drawing the dumbbells back until they’re in line with your shoulders. Slowly lower the dumbbells down to your sides. That’s one rep. Perform 15 reps.
Resistance Band Side to Front Raise
Step 1: Standing in the center of a recovery band with feet hip-width apart, grab one end of the band in each hand with a neutral grip (palms facing inward).
Step 2: Maintain a slight bend in your elbows and raise the ends of the band outward and upward to shoulder height. As they reach shoulder height, move them forward to bring them directly in front of your chest.
Step 3: Immediately reverse the motion, drawing the ends of the band back until they’re in line with your shoulders. Slowly lower the ends of the band down to your sides to return to the starting position. That’s one rep. Perform 15 reps.
Dumbbell Tricep Extension
Step 1: Hold a dumbbell in each hand and plant both feet on the floor, shoulder-width apart. Extend your arms above your head, keeping them in line with your ears.
Step 2: Keeping your shoulders as still as possible, bend your elbows to lower the dumbbells behind your head.
Step 3: Immediately extend your elbows to return to the starting position. Be sure to keep your shoulders, elbows, and wrists in line at all times. That’s one rep. Perform 20 reps.
Resistance Band Tricep Extension
Step 1: Stand in the center of a recovery band with both feet planted on the floor. Hold one end of the recovery band in each hand with a neutral grip (palms facing inward) and extend your arms above your head, keeping them in line with your ears.
Step 2: Keeping your shoulders as still as possible, bend your elbows to lower your hands behind your head. Immediately extend your elbows to return to the starting position. Be sure to keep your shoulders, elbows, and wrists in line at all times. That’s one rep. Perform 20 reps.
Ashley Oerman is a contributing writer at Cosmopolitan, covering fitness, health, food, cocktails, and home. You can follow her on Instagram @AshleyOerman. She is pro-carbs.
