A 15-Minute Complete Arm Workout That You’ll Feel The Effects Of Tomorrow

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Once I had a reader of the newsletter tell me that her arms ”are useless noodles at this point”. I can totally imagine that that isn’t how you want your arms to feel. Luckily, there’s something we can do about that and I found a great workout that I wanted to share with you today.

My problem with a lot of arm workouts is that they aren’t that effective. Let’s just say that the exercise selection often isn’t the best. However, that’s not the case for this video. She did a very good job selecting effective exercises for the biceps, tripes, shoulders, and even parts of the lats and chest.

The video has variations of biceps curls, triceps extensions, and shoulder presses in it. All of them are proven, effective exercises that will build strength if you’re using a weight that’s challenging enough (that’s a very important factor, don’t go too light if you want to build strength!)

Exercise 1

She starts with a classic bicep curl. Her arms are tucked in and straight to start.

Then, she brings the biceps to her shoulders and slowly lowers the weight back down. Interesting to know is that most muscle is built when you lower the weight. Therefore, lowering it slowly maximizes the effectiveness of the exercise.

Exercise 2

She then continues with dumbbell front raises. Important to know here is that this is typically an exercise that works the shoulders and the chest the most. However, by making the palms face up, you’re also incorporating the biceps.

As you can see, you keep your arms as straight as possible while lifting the weights slightly above shoulder level.

Exercise 3

She then continues with classic hammer curls. These look a lot like bicep curls, but you’re holding your wrist at a different angle, which means it targets a different part of the biceps.

Bring these to shoulder level as well and slowly lower the weight down.

Exercise 4

This is what we call an overhead tricep extension. Before you do these make sure your shoulders are capable of handling the range of motion since you’re lowering a weight behind your head (which can feel a bit awkward)

Lower the weight behind your head as much as possible but don’t let it hang. Make sure you keep tension in your triceps at all times.

Exercise 5

She then continues with an exercise that targets the back part of the shoulders as well as part of the lats (the muscles on the side of your back).

Lift the dumbbells as far back as possible and hold them there for a second. Slowly lower back down.

Exercise 6

The next exercise functions almost the same as the previous one. However, there’s a little twist.

Bring the weights all the way back again.

Now, hold your shoulder in the same position but bend at the elbows.

Then, lift the dumbbells back to their original position. This extra movement is what’s called a “tricep kickback” and targets the triceps.

Lower the weight back down and let the arms hang, then repeat.

Exercise 7

She finishes with good-old shoulder presses. In this case, she performs the exercise in a kneeling position which I think she does to create extra stability. You can also do these seated or while standing (standing ones are the hardest).

Raise one dumbbell up, and then lower back down. Repeat on the other side.