This 5-Minute Arm Workout with Dumbbells Fits Into Any Schedule

quick arm workout with weights: instructor demonstrating how to do a dumbbell fly weighted arm exercise

In a rush to squeeze in a workout? All you need is a few minutes, a set of dumbbells, and a little space to crank out this quick arm workout.

01 of 06

You Have Time for This Quick Arm Workout with Dumbbells

If you want to get strong arms but you're in a time crunch, grab a set of dumbbells and boost those biceps, triceps, and shoulders with this super-quick arm workout.

This dumbbell arm workout was designed to help you reach your fitness goals by squeezing in a short burst of exercise during your day. You can do it on its own or combine it with other specific strength training plans to build your own complete workout. (Bookmark this quick arm workout as well as this short core routine and this speedy Tabata so you can easily squeeze in a sweat next time the clock is ticking.)

How it works: Do one set of each exercise in this arm workout back to back, with little to no rest between moves. This quick arm workout should take about five minutes, but you can repeat it one or two more times if your schedule allows.

You'll need: A set of dumbbells (3 to 15 pounds, depending on level) and a mat (optional)

02 of 06

Overhead Press

quick arm workout with weights: instructor demonstrating how to do an overhead press weighted arm exercise
Peter Ardito

This five-minute arm workout will build muscle in your shoulders and, since you're standing, also recruit your core. Bonus: Try doing one arm at a time to challenge your abs even more.

A. Stand with feet hips-width apart and knees soft, holding dumbbells with arms in a goalpost position (elbows open to sides at shoulders level).

B. Brace core and extend arms straight overhead.

C. Slowly lower elbows to return to starting position. That's one rep.

Do 20 reps.

03 of 06

Triceps Chop

quick arm workout with weights: instructor demonstrating how to do a triceps chop weighted arm exercise
Peter Ardito

Core strength helps ensure that free weight exercises are safe and effective, so be sure to supplement this arm workout with these top abs moves as well.

A. Stand with feet hips-width apart and knees soft, holding a dumbbell with both hands in front of chest. Engage abs and bring arms overhead, biceps next to ears.

B. Bend elbows and lower the weight behind head all the way down to shoulders. Avoid letting elbows open out to the side and relax neck.

C. Raise arms overhead to return to starting position. Use abdominal muscles to keep torso steady as arms raise and lower. Avoid letting ribs flare out.

Do 20 reps.

04 of 06

Inverted Curl to Front Press

quick arm workout with weights: instructor demonstrating how to do an inverted curl to front press weighted arm exercise
Peter Ardito

Target your biceps and shoulders with this arm exercise that's a hybrid between a traditional biceps curl, front raise, and chest press. It might feel easy at first, but trust, those last few reps will be a challenge.

A. Stand with feet hips-width apart, holding dumbbells in front of thighs, palms facing thighs.

B. Bend elbows by sides and curl weights upward.

C. From there, extend arms straight out in front of shoulders, palms facing the floor, keeping core engaged.

D. Bend elbows back in by sides and lower to starting position.

Do 20 reps.

05 of 06

Rear Fly to Press Back

quick arm workout with weights: instructor demonstrating how to do a reverse fly to press back weighted arm exercise
Peter Ardito

Control is key with this move. Focus on using muscle strength rather than momentum throughout the entire range of motion. (Pro tip: Take your upper-body strength to the next level by pairing this five-minute arm workout with this 30-day arm challenge.)

A. Start in a split stance with left foot forward, left knee bent, and right leg straight, holding dumbbells.

B. Keeping spine naturally straight, hinge forward from hips about 45 degrees, arms reaching down to the floor (palms facing thighs).

C. Raise arms to sides of shoulders, squeezing shoulder blades down and together during the movement (the ends of the weights should face upward). Slowly lower arms.

D. Press arms back by hips, with palms still facing upward. Lower arms. That's one rep.

Do 10 reps on each side.

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Diamond-Leg Pushups

quick arm workout with weights: instructor demonstrating how to do a diamond leg push up arm exercise
Peter Ardito

Finish off this quick arm workout with not just any old push-up, but the diamond-leg push-up, which really targets those triceps.

A. Start in a modified push-up position with knees turned out to the sides, feet pressed together, and hands shoulders-width apart.

B. Brace abs in tight and, keeping spine naturally straight, bend elbows in by sides and lower torso toward the floor, stopping a few inches above the ground.

C. Quickly press back up to starting position.

Do 20 reps.

(Then, if time allows, follow this five-minute arm workout with some back exercises for a serious upper-body burn.)

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