15 minutes strong and sculpted arms workout

Today every person, regardless of gender, dreams of having a beautiful body. A sporty fit figure is a pledge of well-being, self-confidence and attention from the opposite sex.

An important part of the overall impression of the female figure is the impression that remains not only from the legs or the buttocks, but also from the female arms.

You should not go to the gym to bring the musculature of your arms into tone. There are several effective and fairly simple exercises that will take only 15 minutes without leaving the house.

You need some equipment for the exercises. This is a dumbbell, a bottle of water and a mat.

Strong and sculpted arms are an opportunity for each woman to wear open sleeveless dresses, showing her good sportive shape and beautiful body to other people.

Exercises for strengthening the muscles of the arms not only allow you to scup your muscle, but also can normalize your metabolism.

Your workout is the following: Arnold Press, Wide Grip Bicep Curls, Pike Push Up, Isometric Bicep Curls and Tricep Kickbacks. You should do twelve repetitions of each exercise.

Do not forget to increase the weight of your dumbbells, when you feel that doing the exercises becomes too easy. You should be tired after the workout. Only in this case you will get super results.

It is enough to perform this workout three times a week. You should rest at least one day before starting your next workout. Do not forget about a healthy diet. Exercising itself is good, but if you add healthy eating to your daily routine, then your arms will become strong and sculpted even quicker.

#1. Arnold Press

arnold press | dumbbell shoulder exercises - Nourish, Move, Love

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

2. Position the dumbbells at your shoulders, with your palms facing your body and your elbows bent.

3. Push the dumbbells up, rotate your palms outward, and fully extend your arms.

4. As you lower the dumbbells back to the starting position, rotate your palms inward.

5. Repeat until the set is complete

#2. Wide Grip Bicep Curls

Image result for Bicep Curls

1. Start in a split leg position, with one leg forward and one leg back, and hold a dumbbell in each hand.

2. Flex your knees, until the back knee is just above the floor, squeeze your biceps and curl.

3. Stand back up, slowly lower the arms, and return to the starting position.

4. Repeat this movement for the duration of the set and then switch legs.

#3. Pike Push Up

How to Perform the Pike Pushup | Men's Health

1. Get down on your hands and feet, with your hands shoulder-width apart, your legs straight and your hips up.

2. Bend your elbows, until your arms form a 90 degree angle, and bring your head close to the mat.

3. Straighten your elbows, pushing your body away from the mat, and return to the starting position.

4. Repeat until the set is complete.



1. Sit down on a bench holding a dumbbell in your left hand, and rest your elbow on the inside of your left thigh.

2. Squeeze the left biceps and bring the dumbbell toward your chest.

3. Lower the left arm to the starting position, repeat, and then switch arms.

#5. Tricep Kickbacks

Image result for Tricep Kickbacks

1. Grab a set of dumbbells, bring your torso forward and bend your knees slightly.

2. Bring your elbows up, so that your upper arms are parallel to the floor, and kick back until your arms are fully extended.

3. Slowly lower the weights to the starting position.

4. Repeat.