Pressed for time but still want sculpted arms and shoulders? Skip the gym hassle and power through this 15-minute, at-home upper body workout routine designed for women.
This workout routine is split into two quick rounds, which means you’ll get a great burn and really sculpt your upper body effectively.
It’s efficient, energizing, and targets all the right spots. No excuses—just grab your weights and get moving!
To maximize your results in just 15 minutes, this workout is structured into two intense rounds. Here’s how each round breaks down:
- 5 Exercises: You’ll complete each of the following five exercises.
- Duration per Exercise: Perform each exercise for 1 minute.
- Rest Between Exercises: Take a 30-second rest after each exercise.
- Transition Between Rounds: After completing the fifth exercise of Round 1, you’ll take a 30-second break before diving into Round 2.
Alternating Arnold Presses
We’ll kick off this upper body workout plan with a leveled-up press that will set your deltoids on fire.
The typical Arnold press is a bilateral exercise. But for this workout, you’ll alternate sides with each press.
Besides toning your shoulders, this exercise also targets your arms and core. That said, this is a compound movement. So, you need to pay particular attention to your form.
How to perform:
- Hold the dumbbells at shoulder height, keeping your arms bent at the elbows and your palms facing your body.
- In a swift (but controlled) motion, open your left elbow to the side and rotate your arm so that your palms face outwards.
- Press the left dumbbell until your arms are straight. Try drawing your navel toward your spine as you lift to avoid arching your back.
- Don’t lock your elbows at the top. Always maintain a slight bend.
- Get your left arm back down and get ready to switch sides.
- Keep alternating arms for one minute.
- Rest for 30 seconds before jumping to the next exercise.
Alternating Two-Way Bicep Curls
Next, we have an isolation exercise for the guns.
We’re opting for a two-way variation, though. You’ll alternate between regular curls and wide curls. The wide variation should look (and feel) a bit like an angled hammer curl.
This combined movement targets both inner and outer bicep heads for better shape and symmetry. So, let’s work that bicep and tone it up!
How to perform:
- Stand and hold the weight set (palms facing outward).
- Bend your arms at the elbow to bring the dumbbells up (palms facing inward).
- Bring your arms down in a slow, controlled motion. Go for a full extension and make sure you’re working your biceps as hard on your way down as you did going up.
- Angle your forearms slightly to the side to get ready for the wide curl variation.
- Bring your arms up again (palms facing outward).
- Lower your arms slowly.
- Alternate curl variations for a minute.
- Take a 30-second rest when the minute is up.
Underhand Back Rows
There are a few ways to do rows: Barbell or dumbbells, bilateral or single-arm, bent-over or at an incline. Even your grip style can make a difference in the muscles you tone and sculpt.
During a regular overhand row, your elbows are more likely to flare away from your sides, which can put more load on your upper back. The underhand rowing form, however, helps you keep your elbows tucked. This way, you focus more on your lats.
For this arm and upper body workout session, you’ll use dumbbells to do bilateral, bent-over rows with an underhand (reverse) grip.
How to perform:
- Set the dumbbells in front of you.
- Bend your knees slightly and hinge at the hips to get in a bent-over row position.
- Keeping your back straight and your elbows close to your body, lift the weights and row.
- Hold the dumbbells at the top of the row for a moment and squeeze your back muscles for maximum impact.
- Slowly bring the weights down.
- Repeat from step 3 and keep going for a minute.
- Rest for 30 seconds.
Decline Chest Presses (No Bench Needed)
Decline bench presses are great for training the lower chest muscles. And this exercise gives you a similar effect at home, without a bench or a barbell.
To compensate for the lack of a decline bench, you’ll start (and continue) in a glute bridge position. The dumbbells are a stand-in for the barbell.
The key is in swift movements. You don’t want to hold the weights for too long up in the air or down beside your chest.
Bonus Point: Your glutes will get a bit of a workout, too!
How to perform:
- Lie down on a mat and get in a glute bridge position, driving your weight down with your heels. Squeeze the glute and hold until the end of the exercise.
- Don’t set your elbows too high on the mat. They should sit almost next to the middle of your ribs.
- With your chin tucked and shoulder blades held tightly together, press the weights up and hold briefly at the top.
- Bring the dumbbells down again to chest level.
- Repeat the movements for a minute.
- Get up and take a 30-second break.
Tall Kneeling Tricep Extensions
To wrap up this full upper body workout, we have yet another isolation exercise. This time around, though, we’re targeting the tricep.
All three tricep heads get activated during this exercise, but the long head is the one getting the most heat. So, expect to feel the burn on the lateral side of the biceps brachii as you contract your triceps to bring the dumbbell up.
We’re doing a tall-kneeling variation of the exercise. If, however, you want to challenge yourself more, try doing this exercise standing. This change forces you to engage your core just to stabilize yourself.
How to perform:
- Get in a tall kneeling position while grasping a dumbbell with both hands and holding it over your head.
- Keeping your elbows locked, drop the weight down slowly.
- When you get to the lowest point, squeeze your triceps to raise the weight to the starting position.
- Hold the dumbbell at the top briefly before repeating. Remember to breathe!
- Keep the extensions going for a full minute.
CONGRATULATIONS! You’ve completed Round 1!
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.
