Ladies, it’s almost tank-top weather which means we need to start building those arms!
Obviously, one workout on its own isn’t going to get the job done, but this 25-minute arm workout is a great place to start.
This workout should take you around 25 minutes and will leave you feeling strong, accomplished, and on fire. Warning: you might struggle to lift your arms for the next couple of days, so plan your hair washing carefully (IYKYK).
Let’s get into the workout so you can get into those tank tops!
Purpose of This Workout
The goal of this workout is to help you get started on your journey to tight, toned, tanktop arms in just 25 minutes. I want you to be able to confidently rock a tank top, spaghetti strap dress, or swimsuit knowing that your arms are strong and lean.
Equipment Required
To complete this workout, all you need is 1-2 pairs of light to medium dumbbells. I recommend having 2 pairs if possible as you’ll be able to lift heavier weights for some exercises over the others.
Can This Workout Be Done Without Equipment?
No, you’ll need dumbbells or some type of hand-held weights to complete this workout. If you don’t have access to dumbbells, you can use soup cans, water bottles, or other household items that can provide you with resistance.
25-Minute Tanktop Arms Workout
Structure:
- 5 exercises (3 supersets + 1 burnout finisher)
- 10-12 reps per set
- 3 rounds per superset (perform 2 exercises back to back)
- Minimal rest (~30 seconds between supersets)
Superset 1: Shoulders & Biceps
Arnold Press
Start with dumbbells at shoulder height, palms facing you. Rotate your palms outward as you press overhead. Control the movement back down.
Alternating Hammer Curls
Keep elbows close to your sides. Curl dumbbell up with palms facing in. Lower slowly.
Superset 2: Triceps & Biceps
Overhead Triceps Extension
Hold one dumbbell with both hands overhead. Keep elbows tight, lower behind your head, then press up.
Zottman Curls
Curl dumbbells up with palms facing up, then rotate palms down at the top and lower slowly.
Superset 3: Shoulders & Triceps
Lateral Raises
Slight bend in elbows, raise dumbbells to shoulder height, control the lower. Avoid swinging.
Dumbbell Kickbacks
Hinge forward, keep elbows locked in place, extend arms straight back. Squeeze the triceps at the top.
Finisher: AMRAP Burnout
21s (Biceps Curls)
First 7 reps: curl from bottom to halfway. Next 7: curl from halfway to top. Final 7: full range.
Triceps Dips
Hands on a bench, elbows stay close, lower until arms hit 90 degrees, press up. Keep shoulders down.
More Upper Body Workouts:
Upper body & Core workout (30 minutes)
Now Get to Work!
This 25-minute tanktop arms workout is guaranteed to have your arms burning in the best way! Repeat this workout 2-3x per week (with rest days in between) to get on your way to toned and sculpted arms.
Keep in mind that the best workouts are the ones that are paired with a strategic workout program and that take nutrition in mind, all of which we have covered in the Fit & Fueled Method.
