Think building bigger arms takes hours of curls and endless reps? Think again. You can get serious biceps and triceps gains in just 15 minutes with this fast-paced EMOM workout that’s all about efficiency, intensity, and results.
If you’ve never tried an EMOM (Every Minute On the Minute) workout before, you’re in for a treat—and a pump. The idea is simple: start a new set every minute, complete the reps quickly, and use the remaining seconds to recover. Sounds easy, right? Spoiler alert: it’s not.
This 15-minute arm blaster is perfect for busy gym days, at-home training, or as a brutal finisher to your upper-body sessions. Grab your dumbbells, set a timer, and prepare to feel the burn.
What’s So Special About EMOM?
EMOM workouts force you to move fast and rest smart. You’re working with the clock, not against it. It’s a mix of strength and conditioning, and when done right, it floods your arms with blood—creating that full, tight “pump” that helps build size over time.
Even better? You don’t need a ton of equipment or time. Just 15 minutes of consistent, focused effort will leave your biceps and triceps cooked—in a good way.
What You’ll Need
- A pair of dumbbells (moderate to heavy)
- Timer or fitness app with EMOM intervals
- Water (trust me, you’ll need it)
That’s it. You can do this at the gym, in your garage, or in your living room.
Workout Breakdown: 15 Minutes, 3 Moves, Maximum Gains
You’ll cycle through three dumbbell exercises, alternating focus between biceps and triceps. Each move gets 5 total rounds—one set every minute, on the minute.
The format:
- Minute 1–5: Move 1
- Minute 6–10: Move 2
- Minute 11–15: Move 3
For each minute:
- Start your reps right at the top of the minute.
- Finish them quickly but with good form.
- Rest for the remainder of the minute before the next round begins.
Move 1: Dumbbell Hammer Curls
Target: Biceps (brachialis + brachioradialis)
Hold a dumbbell in each hand with your palms facing in. Curl the weights up to shoulder level without twisting your wrists. Lower slowly.
Reps: 10–12
Why it works:
Hammer curls don’t just hit the biceps—they also hit the outer arm, giving you that thick, ropey look from the front and side.
Quick tip: Keep your elbows tight to your sides. No swinging.
Move 2: Dumbbell Overhead Triceps Extension
Target: Triceps (long head)
Hold one dumbbell with both hands above your head. Keep your elbows pointed forward and lower the weight behind your head. Press it back up slowly.
Reps: 10–12
Why it works:
The overhead position stretches and fully engages the long head of the triceps—key for building that horseshoe shape.
Quick tip: Keep your elbows close together. Don’t let them flare out.
Move 3: Alternating Dumbbell Curl to Arnold Press
Target: Biceps and Shoulders (bonus finisher)
Start with a dumbbell in each hand at your sides. Curl one dumbbell to shoulder height, then rotate it out into a shoulder press (like an Arnold press). Lower back down and repeat on the other side.
Reps: 6 reps each side (12 total)
Why it works:
This combo gives you a final blast to the biceps while also taxing the shoulders. It finishes off your arms with a metabolic push.
Quick tip: Don’t rush. This one’s about form and smooth transitions.
Total Time: 15 Minutes of Focused Fury
| Time Block | Exercise | Reps |
|---|---|---|
| Minutes 1–5 | Hammer Curls | 10–12 |
| Minutes 6–10 | Overhead Triceps Extensions | 10–12 |
| Minutes 11–15 | Curl to Arnold Press | 6 each side |
Each minute is intense, but the built-in rest lets you stay consistent and keep your form tight.
How to Scale It
Beginner?
- Use lighter dumbbells
- Lower reps to 8–10 if needed
- Add 10 extra seconds rest between minutes if you’re smoked
Advanced?
- Go heavier
- Use slow tempo (3 seconds up, 3 seconds down)
- Add a finisher round with bodyweight dips or resistance band curls
Optional Finisher: 1-Minute Arm Burnout
Still got a little gas left in the tank? Try this for a final challenge:
- 30 seconds of Dumbbell Zottman Curls (curl up with palms up, rotate palms down on the way down)
- 30 seconds of Close-Grip Push-Ups
Your arms will feel like jelly—and that’s a good thing.
Real Talk: Will This Build Big Arms?
Yes—but only if you stay consistent and pair it with a smart diet. This EMOM format builds volume, tension, and fatigue—all the right ingredients for muscle growth.
But don’t forget:
- Eat enough protein
- Don’t skip recovery
- Mix in progressive overload (go heavier over time)
- Train other body parts to stay balanced
This 15-minute routine is not a shortcut—it’s a smart, fast way to stimulate growth when you’re short on time.
Final Thoughts
This EMOM workout is proof that you don’t need long sessions or fancy machines to build serious arms. With just 15 minutes, three killer moves, and a pair of dumbbells, you can get a pump that feels like you trained for an hour.
Perfect for busy schedules, quick sessions, or arm-day finishers—this is a go-to you’ll want to repeat.
Give it a shot and feel the pump for yourself. Want a 3-day arm specialization plan? Just say the word!
