The 15-minute Arm Workout

Have you ever looked at a guy with skinny arms and thought, “He must just be too busy to work out?” Of course not. That’s because no matter how short on time you are, you can train hard and build muscle—even if you’re the guy with skinny arms we’re referring to. The following no-excuses routine alternates biceps and triceps exercises, and manages rest periods so you can load your guns in only 15 minutes. 


Perform the pairs (“a” and “b”) as alternating sets—do the “a” exercise, rest as prescribed, perform the “b” exercise, rest, and repeat until all sets are completed.

1a) Neutral-grip chinup

  • Sets: 5
  • Reps: 5
  • Rest: 5–10 seconds

Perform chinups on parallel handles with your palms facing each other.Image result for Neutral-grip chin up

1b) Neutral-grip floor press

  • Sets: 5
  • Reps: 5
  • Rest: 5–10 seconds

Lie on the floor and lower dumbbells as in a bench press until your triceps touch the floor. Pause a moment and then press. Keep palms facing each other.

2a) Drag curl

  • Sets:4
  • Reps: 8
  • Rest: 10 seconds

Instead of curling the barbell normally, pinch your shoulder blades together and pull your elbows back so the bar drags up your legs and abdomen. It should remain in contact with your body throughout.

Drag CurlDrag Curl


2b) Dip

  • Sets: 4
  • Reps: 8
  • Rest: 10 seconds

After your last set of dips, move on to the Zottman curl immediately.

Image result for dip workout

3a) Zottman curl

  • Sets: 2
  • Reps: 12–15
  • Rest: 20–30 seconds.

Curl dumbbells up and then turn your palms over so they face the floor. Lower the weights back down slowly, then turn your palms back up at bottom of rep.

Zottman CurlZottman Curl

3b) Reverse-grip overhead triceps extension

  • Sets: 2
  • Reps: 12–15
  • Rest: 20–30 seconds.

Hold a barbell with palms facing up and raise it behind your head with your elbows fully flexed. Extend your elbows to raise the weight overhead.

Image result for Reverse-grip overhead triceps extension

If you have any questions about the excersises or about anything else, use the comment section below!


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