15-Minute Dumbbell Arm Workout | No Repeat, All Standing

This is my go to quick and effective arm workout, especially when I'm lacking motivation. It's all standing, no Repeat, and just 15 minutes yet. We're gonna hit every muscle in the upper body, so let's jump in. If you want all my free home workouts, hit subscribe to my YouTube channel. Or better yet, hit that join button and become a member of our YouTube membership community for more accountability and support to reach your fitness goals. All right, team, we're back with another audience favorite. All standing, no repeat, just arms in 15 minutes. A quick and effective workout you can knock out on your own or add on to a run. You guys love this format and all you need are dumbbells. I have anywhere from 15 to 20 pounds with me on set today, I'm joined by the amazing Rachel.

Hi.

She'll be offering modifications so you can follow along with either one of us. But either way, we're going to be all standing. Today's workout looks like this. You have 13 upper body exercises, three shoulder exercises, biceps back, and then we're going to drop into the triceps and the chest. We're going to hit every musc group in the upper body. No repeat format, but I promise it's gonna burn. So grab your weights and we're gonna jump on in. You're doing every exercise for 40 seconds on, 20 seconds off. And you only do it once, so give it your best shot. Let's jump in with a quick warm up to get our arms ready, and then we're gonna jump into this workout. All right, you guys, we're just gonna go like this. So you're gonna stand here, softening the knees. And you're gonna round the back of your hands together. So round your spine, collapse. Back of the hands together. Now open and spread the chest apart. Do it again. Round and collapse. Open, spread and pull the chest apart. One more time. Round and collapse. Open, Pull the chest apart. This time, take the hands all the way around the back to the tailbone. Interlace your fingers and pull the knuckles off the tailbone, opening up into a chest expansion. Now take your knuckles over to your right hip. Gaze over your left shoulder, dropping your left shoulder. And then go back into that big chest expansion. Same thing. Other side. Knuckles over to the left hip. Gaze over your right shoulder. As you drop the right shoulder, come back to center. One more chest expansion. From here. Go ahead and just flap those wings. Flap those wings. We're gonna paint the fence. So fingertips go down, and then fingertips go up, stretching through those forearms. Fingertips down, fingertips up. You're gonna be gripping onto weights the entire time. Stretching through those forearms. Nice. Right here. Now let's warm up those shoulders. Bring your arms to a goal post. So you're gonna go palms up, reach overhead, pull down, palms down, palms up, reach and pull. Do it again. Palms down, palms up, reach and pull. Two more. Down, up, reach and pull. Last one. Down, up, reach and pull. And then take it to a nice hinge over position. And we're just gonna go. Thumbs up, thumbs 45, and then go straight out to the side. Two thumbs up, thumbs 45 and straight out to the side. One more time. Squeezing those shoulder blades down and back as you reach those arms away from your body and stand up tall. Roll out those shoulders. Ready to get in?

Let's go.

We're jumping into shoulders right away. You got three shoulder exercises starting with a lateral raise. So you can go two arms at the same time or you can alternate them. You have 40 seconds of lateral raises. Grab the weights. You want to use soft bend in the elbows. Think about pulling up to a 45 versus straight out to the sides, behind to your shoulder joint. Roll your shoulders down and back. Soft bend in your knees. 40 seconds of lat raises in 3, 2. Let's go. Let's go. So lift up and lower with control. There you go. Nice work. Lift up right to shoulder height and lower with control. Remember, you're only doing each exercise once. It's 40 seconds on, 20 seconds off. You have three shoulder exercises back to back. So you're going to start to feel the fire building as we move through this workout. But it's all no repeat. So do your best. Forget the rest and knock it out. Here we go. Come on. Lifting right up to shoulder height with a slow, slow, slow lower back towards the body. 10 more seconds on these lat raises. You got it? Finish last 5, 4, 3, 2. And recover. Weights are down. Quick shake out. Now you're gonna go for a front raise. Same thing this time. Palms face down, coming right up in front of you. Lifting right up to shoulder height. Lowering with control. You can go one arm at a time or both arms together. Grab your weights. Set yourself up. You are back on. Palms are facing you. We go in three, two. Let's go. Lift up. And slow, lower down. So just changing the angle going from the side to the front. We know that that works just slightly. A different head of the shoulder. Soft bend in those elbows. These back to back shoulder moves are going to start to get spicy even with no repeats. Yeah, that was kind of sneaky of you. That was sneaky, right? I was like, no repeats. I'll be totally transparent in my trainer opinion are not the best way to train, because we want to take the muscle to failure. So we build it. We want to exhaust the muscle group, but staying on the shoulders in this fashion is going to exhaust the muscle group, even in a null Repeat format for 3, 2, and recover. Shake it out again. We're gonna stay on the shoulders one more time. This time, you're going into a neutral press, palms face in. You're gonna punch right, left, hold. On the third one option to give a march with me, we're gonna bring those abs into play. So it's 1, 2, 3, hold, march. Rachel's just gonna hold. I'm gonna add the march. Punching right in. Three, two. Let's go. Hit right, left, right, hold, March on the left. Switch left, right, hold on the left. March on the right. Switch right, left, hold on the right. March on the left. Adding a little bit of abs to this standing arm workout. March on the right. Nice work. Punch, two, three, hold, march. Nice. Punch, two, three, hold, march. Ten more seconds, and you're done with shoulders onto biceps in five, four, three, two, and one. Nice work, team. Awesome job. We're gonna switch it up and go on to biceps. You got three bicep exercises starting with a standard curl. Palms are gonna face out, curling the weights right up to the shoulders, lowering with control. Then try and go a little bit heavier here, if you can. Then we're going to go to a hammer curl. And again, a fun third move. Palms are out. 3, 2, and curl. Curl up to shoulders. Slow, lower, back down. Nice work. Exhale, curl, inhale, slow, lower. I want a soft bend in the knees. Nice tight core. Shoulders are stacked right on top of those hips. Nice work, you guys. Awesome job. Exhale, curl all the way up. Inhale, lower with control. Again, same thing. You could always alternate arms or go two arms at a time. Slow, lower down. Three bicep exercises, back to back. Last 10 seconds here. This is when it should start to feel hard. That's how you know you're using the right weights. You're here for 5, 4, 3, 2, and recover. Same thing, but this time we're going to flip that grip. Palms go in just like we did with the shoulders. Slightly flipping that grip. You're going to give me a hammer curl. Palms are in. You can alternate these or go two at a time. All right, palms in. We're going to hit a little bit more of the long head of the Bicep, we just hit the short head with palms out. We are curling in three, two. Let's go. Curl. See if you can keep those elbows off your body and slightly in line or in front of your body. Elbows not behind the body. In line or in front of the body. Same thing. Stopping those knees. Not using your body to get those weights up to the shoulders. Using your biceps. Isolating the bicep right here. Slow, lower down. Nice work, team. Awesome job. 20 down, 20 to go. You got this. One rep at a time.

Every rep of this workout has been so slow and controlled. Challenging in a different way.

Yeah, slowing it down slower is harder. Time, seconds, you're in that final 10. Do those weights feel heavy? They should. For 5, 4, 3, 2, and 1. Third set of biceps. I'm gonna drop down because you're gonna give me an isometric hold on the right as you give me three bicep curls on the left, isometric hold on the left, three on the right. Rotating every three curls. Kind of catching a theme. Here we do a strength move. We switch the hand grip, and then we do three count with an isometric hold. Here we go. 3, 2. Curl on the left, curl for 3, 2 and 1. Hold halfway on the left. Now curl on the right, all the way down, all the way up for three. Nice work. Two and one. Hold halfway on the right, all the way on the left, curl for three. One arm is constantly under that isometric hold. It is challenging. It should be, especially because this is your third bicep exercise. Back to back moves, taking that muscle group to exhaustion. You got 10 seconds left. Yes, you can. Holding halfway on the right. Three curls on the left for three. Nice. Two. You got one more for the finish. One more for the finish, and you are out. Nice work, team. Done with biceps, moving on to a back. We're gonna go into a back fly. Bent over back fly. So I'm going to hinge at the hips. You can go two arms at a time, or you can alternate one arm at a time. Stop bending those elbows. Break at the hips. We go in three, two. Let's go. So fly. Shoulder blades go down and back fly. Shoulder blades go down and back. Think about opening a newspaper. Open newspaper. Nice hitting a little bit more upper back. Shoulders are still involved here in this reverse fly. Then we're going to go to a back row. Nice work, team. Back is the largest muscle group in that upper body. You got it. A little bit harder to go heavy here on this reverse fly, but you can go heavier on the rows which are coming next. Ten more seconds in these flies. Open that newspaper. You got it. Stay here for 5, 4, 3, 2, and recover. Nice work, team. Now, can you go heavier for the back fly? We're actually going to do a reverse grip. So palms are going to face out. Reverse grip, back row. Elbows come to the hip pockets. Hold at the top and squeeze. Lower with control. Reverse grip, back row. Nice work. Grab the weights you want to use. Break at the hips. You row in three, two. Let's go. Elbow to hips. Hold, squeeze. Lower with control. Elbow to hips. Hold, Squeeze. Lower with control. Nice work, team. Squeeze. Feels a little bit harder after biceps. Back and biceps are your two pull muscles. So you are using those biceps on the bicep curls. Now you're still using them in this back row. Hold, squeeze. 20 down, 20 to go. Yes, you can, team. Row, squeeze. Nice work. Nice work, team. Row, squeeze. Strong back right here. You can always take a staggered stance. 10 more seconds. The weights feel heavy. I know. I feel it too. Let's go. Keep rowing for 5, 4, 3, 2, and recover. Weights are down in that same fashion. We're going to go a burnout with the three pound. So I'm going to hold on the right arm, three rows on the left. Hold on the left arm, three rows on the right. So you're switching every three this time. Palms face in, narrow grip Row. We go in three. Hold on the right. Row on the left in two and one. Row for 1, 2, 3. Hold on the left, drop on the right. Row for 1, 2, 3. Hold on the right. Drop on the left one. Nice. 2, 3. Hold. Switch. Row, 2, 3. Hold, switch. Constant tension on that arm that is doing that isometric hold for you. You got this, team. Strong back right here. Shoulder blades are pulled down and back. Finishing off the back right here. Hold, switch. 10 more seconds. Moving on to triceps. Standing. Triceps in 4, 3, 2, and recover. Nice work. Stand up. Set those weights down. Now you only have two tricep exercises and two chest exercises. Four moves total. Left. We're flying, flying. We're starting overhead. Triceps. Hide it, show it, hide it, show it. Grab the one weight you want to use for that. You're on in three, two. Let's go. Hide it, show it, hide it, show it. I mean, hide that dumbbell behind your head. Show the dumbbell. If you're looking in a mirror, bending just at that elbow joint, Inhale down, exhale, push overhead. Nice work. Shoulders stay stacked on hips. Ribs are stacked right on top of hips, which is really important here. Anytime we go overhead. Trying to avoid that rib flare. Yes. You got this. 10 seconds. That's when the weight should start to feel heavy. Nice work, team. Stay with it for three, two. And recover. Awesome job. Now you're gonna pick up two weights and go to a tricep kickback. All right? So you can go a double kickback, or you can alternate one and one again. Just bending at the elbow joint. I like to think a big extend, tiny bend, not using momentum, using the muscle to push that weight back. We're there in three, two. Let's go. Kick back to the hips. Kick back to the hips again. You can always alternate the arms here, especially if you're trying to your weights. Tricep kickbacks. Shoulders are parallel to the ground. Square to the ground. Inhale in, exhale on the push back. Inhale in, exhale on the push back. Keep those shoulders out of those ears. You got it. One rep at a time. This is your last tricep exercise. Moving to standing chest in 10 seconds. Yes, team. Nice work. Stay here for 5, 4, 3, 2. And recover. Awesome job. Set the weights down. Shake out the wrists. You have a standing chest fly, so palms are going to face up. You're going to alternate arms. Right pinky to left shoulder. Lower with control. Left pinky to right shoulder. Standing chest fly, bringing that weight across your body. Palms face the ceiling. Three, two. Here we go. Right pinky, left shoulder. Lower with control. Left pinky, right shoulder. It's like a big scoop. Big scoop up across the body. Nice. Using your chest or your pec muscles to lift that weight right up to shoulder height. And again. It's that slow lower down that makes it hard. Soft bend stays in that elbow joint. You got it. Lift up. Lower with control. Two moves left, guys. This and one more move. It's standing punches, which is going to feel really hard to do with £15 as the final move in this workout. But it's quick, it's dirty. It's 15 minute, no repeats. All standing arms for three, two, one more. Chest fly across the body. Lower with control. Set it down. All right, here we go. Standing punches. See what I can do with these? £15. Just punch and punch at a pace that you can maintain for 40 seconds. It is your final move. There's no bonus round. It's just this. Rack them and punch in three, two. Let's go. Punch, punch. This is where the squinty eyes come out, Rach. It's a fun final move of this arm workout. You can do anything for 40 seconds. Yes, you can. One punch at a time. One punch at a time. Finish strong. Rachel's probably smiling.

You know what? There was a study done. Someone commented this that if people had put their hands in ice water, if they smiled, they could last longer. Okay.

So that's why now I'm smiling and squinting. Lot of wrinkles in this face right now. Come on. Finish strong. Right here. Last 5, 4, 3, 2, 1. Holy bananas. If your arms are not pure jello after that. Way to go, team. Way to go.

I can't even raise my arms for that high five.

That is a 15 minute noodle arm workout. High fives to you at home. Quick, quick stretch. Let's go for a quick standing shoulder stretch right here. Just take your right arm across your body. Drop the shoulder. Gaze over your right shoulder. Oh, it feels good to be on the other side of that. Like we said, makes an awesome 15 minute arm workout all on its own. Or I love adding this onto a run on a days when I have a little bit of time and I want to strength train after running. Same thing. Other side. Left arm across the body. Drop the left shoulder and gaze over that left shoulder. Shoulders on fire. After that workout, I feel like you.

Took the no repeat opportunity to combine the hardest arm moves in like one workout.

Oh, yeah. Like took all my faves.

You only have to do it once.

You only have to do it once. So let's do all my favorites. Big inhale, reach up, exhale. Tricep reaches for the middle of the back. Right tricep stretch. You can stay here or give me a little side oblique stretch and get a little bit deeper into those triceps. You're also opening up the lats here which we hit on those back rows. Back to center. Reach up. Same thing. Other side. Left hand reaches for the middle of the back. You can stay here or go for that little side body stretch. Hit the triceps, hit the obliques, open up those lats. Awesome job, you guys. So proud of you. Flap those wings one more time. One final chest expansion. Arms wrap. Knuckles pull away from the tailbone. Open the chest. There it is. Way to go, team. Proud of you for showing up. Thanks for knocking it out. We'd love to see you back here for another workout soon. Awesome job knocking out that arm workout. If you loved it, hit subscribe to my YouTube channel. I've queued up another all standing workout you might like here. Otherwise, if you love quick and effective workouts, this 20 minute strength workout challenge is for you. 20 minutes a day. You got this, team. Have a great day.