As a runner, I am guilty of neglecting my arms when it comes to training. I spend time working on leg and core strength in the gym, but I often avoid lifting the best adjustable dumbbells over my head for shoulder presses.
That said, a strong upper body is important for runners, whether they’re running a 5K or a marathon, as it allows them to run more efficiently. So I set out to find a dumbbell arm workout to try on my lunch break.
I turned to Caroline Girvan’s 15 Minute Arm and Shoulder Workout (opens in a new tab), with more than 5.2 million views on YouTube. All you need for the workout is a set of dumbbells (I took a pair of 3kg and a pair of 5kg) and an exercise mat.
The main draw is that the workout didn’t repeat exercises and it was all over in 15 minutes, meaning I still had some time to walk the dog and make lunch before heading back to my desk. Read on to find out why I would recommend this arm and shoulder workout from Caroline Girvan.
First, a reminder that what works for me and my body might not be right for you: If you’re new to exercise or returning to exercise after an injury, it’s a good idea to have a personal physician review your form. coach.
Looking for more exercise inspiration? Read what happened when this writer tried a 15 minute basic dumbbell workoutjust like these 5 push-up variations to try on your next chest day.
What is the 15 minute dumbbell workout?
Caroline Girvan’s workout follows a pattern of work for 45 seconds and rest for 15. There are 15 different exercises that she works on, targeting the shoulders, biceps and triceps. None of the exercises are repeated, and she goes from standing to lying on her back for the entire workout.
Grivan performs the exercises in real time, so you can follow them during training. She also gives you form tips and recommends that you keep your knees soft during standing exercises and your core engaged throughout the entire workout.
I Just Tried This 15-Minute Dumbbell Arm Workout – Here’s Why I Recommend It
Looking for a workout for your next arm day? Here’s why I rate this one.
1. Work on all the different muscles in your arm
If you’re not really sure what to do on arm day, this exercise works all the different muscles in your arm. You’ll activate your biceps on hammer curls and bicep presses, but you’ll also work your shoulder muscles and triceps.
Girvan used two 8kg dumbbells for this workout, but I was working with much lighter weights to make sure my form was correct and I was still feeling the burn. As a reminder, when selecting the right set of dumbbells for a workout, you want to go for a weight that feels heavy enough to challenge you on the last few reps, without compromising your form.
2. It is beneficial for beginners
Another thing I loved about this exercise is how versatile it is. If you’re a complete beginner, Girvan shows you how to do the move before the 45-second countdown begins, and then shows you the exercise from two different angles. There are also form pointers that appear on screen, such as leading from your hands on front raises and engaging your core at all times.
If you’re not a beginner, there’s no reason you can’t increase the weight on your dumbbells for this exercise, or skip the 15-second breaks altogether to work for a full minute for each exercise.
3. It’s slow
While it didn’t leave me too sweaty (a plus since I didn’t have to shower before my next meeting), this workout definitely builds up over time and I could feel it on my arms by the end of the workout. I will definitely repeat this again in the future and challenge myself to use heavier weights as I get more confident with my form.
