arms

15 min

6 exercises

Cable Upright Rows

4 sets

12 reps

One-Arm Kettlebell Rows

4 sets

12 reps

TRX Suspension Strap Bicep Curls

4 sets

12 reps

Standing Cable Crossover Press

4 sets

12 reps

Seated Machine Flyes

4 sets

12 reps

Machine Seated Shoulder Press

4 sets

12 reps

This arms 15 min gym workout plan effectively targets your arms, back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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arms

15 min

6 exercises

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Cable Upright Rows

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Slowly lower to the start position and repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps

Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

One-Arm Kettlebell Rows

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps

Place a kettlebell in front of you
Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
Bend your knees slightly as you bend over to get in the starting position.
Keep your back straight.
Rest your right hand on your right knee for stability.
Grip the kettlebell with a neutral grip in your left hand.
Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
Complete all the repetitions for one side before switching.

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

TRX Suspension Strap Bicep Curls

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Secure a pair of suspension straps. Facing the straps, hold one handle in each handle.
Tighten your core and lower back. Slowly lean backwards and form a straight line with your body.
Extend your arms, keeping a slightly bent elbow. Pull yourself up and towards the straps by curling your arms.
Slowly lower yourself to the starting position while keeping tension in the biceps. Repeat.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Holding a dumbbell in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Standing Cable Crossover Press

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
When the dumbbells are parallel with the ground, pause, and return to the starting position.

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a pec deck machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat.

This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.

Seated Machine Flyes

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Sit on a pec deck machine with your back flat against the back rest.
Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
Inhale as you return to the starting position in a controlled movement.
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
When the dumbbells are parallel with the ground, pause, and return to the starting position.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

Machine Seated Shoulder Press

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Biceps, Forearms, Triceps

Keep a tight core and flat back as you remain seated in the shoulder press machine.
Look straight ahead as you hold on to the handles.
Slowly, press the handles up above your head.
Do not lock out your elbow.
Slowly, bring the handles back down but do not let the weight stack touch.
Repeat the movement.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
Place the dumbbells on top of your thighs with your palms facing down.
Raise the dumbbells to your shoulders.
Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
Pause for a count of one.
Slowly return to the start position inhaling as you do so.
Repeat.

This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
Grip the barbell with an overhand grip.
Space your hands out so that your elbows are bent at 90 degrees.
Lift the bar to around shoulder level by extending your arms. This is the start position.
Inhaling, lower the bar to your shoulders slowly.
Hold for a count of one while squeezing your shoulder muscles.
Push the barbell back to the start position as you exhaling as you do so..
Repeat for the recommended amount of repetitions.

This exercise can also be performed standing.

Workout done!

Exercises done

of 6

Total time

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