Looking for an arms and back workout at home that actually fits into your day? This one’s for you.
This 15-minute routine hits every part of your upper body—biceps, triceps, shoulders, chest, and back—with just a pair of dumbbells. The format keeps it simple: 40 seconds of work, 20 seconds of rest, three rounds through.
Here’s your complete back and arms workout:
Bent Over Curl Row Extension
This one’s a triple threat that combines three moves into one smooth sequence. You’ll hit your biceps with the curl, work your back with the row, and feel it in your triceps during the extension.
The bent-over position might feel a bit awkward at first, but keeping your back flat and elbows forward is what really makes those biceps fire up. It’s an efficient way to build arm and back strength without switching between exercises.
How to perform:
- Grab your weights with palms facing outward.
- Lean over with a flat back, keeping everything in a straight line.
- Keep your elbows locked in place and don’t allow them to come back.
- Curl the weights up, keeping elbows forward to place tension on the biceps.
- Lower the weights back down to the starting position.
- Bring the weights up for a row, hold and squeeze your back.
- Extend your arms back behind you (locking the elbows) to squeeze the triceps.
- Bring the weights back in toward your body and lower.
- Repeat the sequence: curl, lower, row, extend back, return, and lower.
Double Shoulder Press (Close Grip + Wide Grip)
Here’s where you’ll really feel those shoulders working. You’re alternating between two different grip positions—close grip hits the front of your shoulders, while that wide Y-shaped press targets the sides.
One heads-up: don’t go too heavy on this one, especially for the wide press. Your shoulders are more vulnerable in that position, so it’s better to use lighter weights and focus on controlled movement.
How to perform:
- Bring your dumbbells up with palms facing toward each other.
- Do a close grip press overhead (don’t lock elbows at the top).
- Bring the weights down and turn your elbows out.
- Do a wide press, pressing out slightly with arms in a Y shape (not totally above your head).
- Bring it down and return to close grip position.
- Repeat, alternating between close grip and wide grip presses.
Bicep Curls + Lateral Raises
This combo move keeps things interesting by switching between bicep curls and shoulder raises. You’ll curl up, flip your palms, then raise your arms out to the side.
The trick here is controlling the movement on the way down—that’s where a lot of the muscle work happens. And when you’re doing those lateral raises, keep your hands slightly forward. It helps protect your shoulder joint from unnecessary strain.
How to perform:
- Start with palms facing outward.
- Curl the weights in, tucking your elbows and keeping them strong.
- Bring the weights down and flip your palms so they’re facing toward your legs.
- Do a side lateral raise, keeping your arms bent with hands slightly in front of you.
- Bring the weights up parallel to the floor (make sure your arm is not too far back).
- Flip your palms back to the starting position.
- Repeat: curl, flip palms, lateral raise up, flip palms back.
- Control the movement, especially on the way down.
Push-Ups
Push-ups are one of those exercises that work pretty much everything—your chest, arms, shoulders, and core all get involved. The best part? You can adjust them to match wherever you’re at strength-wise.
Whether you’re on your toes, dropping to your knees, or even using dumbbells for extra challenge, what really matters is keeping good form. Don’t worry about how many you can do—focus on doing them right.
How to perform:
- Head to the ground for push-ups.
- Choose any variation that suits your strength level (on toes or knees, hands on dumbbells or not).
- Focus on proper form throughout.
- Exhale as you push your body up.
- Go as far as you can with good form (you can switch from toes to knees if needed).
Tricep Extensions
This is your targeted tricep move to finish things off. By keeping your elbows locked overhead and only moving from the elbow down, you’re isolating those triceps.
You can use one dumbbell or two—whatever feels more comfortable for you. Just make sure you’re getting the full range of motion. Extend all the way up at the top and let those weights drop all the way down behind your head. That’s where the real work happens.
How to perform:
- Stay on the ground or position yourself with dumbbells overhead.
- Use one or two dumbbells (hold on one end if using one dumbbell).
- Keep your elbows in the same locked position throughout.
- Drop the weights down behind your head without moving your elbows.
- Extend the weights up, squeezing your triceps at the top.
- Make sure you fully extend at the top and drop the dumbbells down all the way.
- Repeat while keeping elbows locked in place.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
