Gillian Dalby's Arm-Strengthening Workout Takes Just 5 Minutes — Go Grab a Pair of Dumbbells

Published on 2/24/2021 at 1:57 PM

Courtesy of Gillian Dalby

If you're like me, you might have grown to enjoy bite-size workouts after a long day (there's something about completing an effective sweat session in a short amount of time that makes me feel extra accomplished). Gillian Dalby, ACE-certified trainer and executive founding instructor at CAZ Training Club, wants to help you strengthen your upper body with five dynamic compound movements. The best part? Her workout is just five minutes long!

Dalby's workout targets the biceps, triceps, and shoulders, and you'll even get some ab burn in for the last move of the circuit. It's a great session to do at home if you have minimal space, and Dalby told POPSUGAR that the goal is to go all out for the five-minute period. Ready? Here's what the workout entails.

5-Minute Arm Workout With Weights From Gillian Dalby

Equipment: a pair of dumbbells (Dalby suggests light weights, but you can figure out what dumbbells are right for you here)

Directions: Warm up with arm circles, neck rolls, and jumping jacks. She also suggested a few push-ups to pikes. For the workout itself, perform each exercise for one minute without breaks. There are five moves total. This can be a stand-alone circuit, or you can repeat the circuit a few times to make the workout longer. If you choose to repeat the circuit, rest for 60 seconds after each five-move round. Cool down with some static upper-body stretches.

Narrow and wide bicep curl: one minute
Hammer curl to overhead press: one minute
Serve the platter: one minute
Weighted punch: one minute
Triceps push-up and four mountain climbers: one minute

Keep reading for instructions on how to do each of the five exercises.

Narrow and Wide Bicep Curl

Stand with your feet hip-width apart and with a slight bend in your knees. Hold a dumbbell in each hand, palms facing out. Let the dumbbells rest by your sides. Roll your shoulder blades back and down your spine. This is your starting position.
Keeping your elbows close to your sides, slowly raise the dumbbells up to your shoulders.
Moving with control, bring the weights back down to your sides.
Bringing the weights a few inches away from your sides and keeping your elbows tucked in, raise the dumbbells out wide and to your shoulders.
Lower the weights back down close to your sides with control.
This counts as one rep. Alternate between narrow and wide bicep curls for one minute straight.

Hammer Curl to Overhead Press

Stand with your feet hip-width apart and a slight bend in your knees. Hold a dumbbell in each hand, palms facing each other. Let the dumbbells rest by your sides. Roll your shoulder blades back and down your spine. This is your starting position.
Keeping your elbows close to your sides, slowly raise the dumbbells up to your shoulders.
Press the dumbbells straight up overhead, keeping your arms by your ears. Do your best to lift the weights straight up so they come to a stop directly above your shoulders, and make sure your back doesn't arch.
With control, bend your elbows and bring the weights back down to your shoulders. Then, lower the weights down to your sides.
This counts as one rep. Continue with this exercise for one minute.

Serve the Platter

Stand with your feet hip-width apart and a slight bend in your knees. Hold a dumbbell in each hand, palms facing out. Let the dumbbells rest by your sides. Roll your shoulder blades back and down your spine. This is your starting position.
Keeping your elbows close to your sides, slowly raise the dumbbells up so your arms are bent at a 90-degree angle.
Extend your arms out long in front of you, angled slightly up toward your shoulders (like you're holding a platter and serving it to someone in front of you). Keep your core tight.
Slowly bring your arms back to a 90-degree angle, and lower them down to your sides.
This counts as one rep. Continue with this exercise for one minute.

Weighted Punch

Begin with a dumbbell in each hand. Stand with your feet hip-width apart.
Bring the weights to your chest with your palms facing each other. Make sure to relax your shoulder blades down so your shoulders don't tense up by your ears.
Keeping your core tight, rotate your abdomen slightly toward the right as you punch across your body with your left hand. Bring your left hand back to your chest, and repeat this punch with your right hand.
Try to keep your lower body still throughout the movement.
This counts as one rep. Continue alternating for one minute.

Triceps Push-Up and 4 Mountain Climbers

Ditch your weights, and start in a high plank position on your mat. Shoulders should be over your wrists with your belly button pulled in. Squeeze your glutes. Look down at the ground to maintain a neutral spine.
Slowly lower your chest to the ground, and keep your elbows close to your sides as you bend them (your elbows should graze your rib cage as you lower down).
Press your palms into the ground, and think about pushing through your chest and triceps as you raise yourself back up to a plank position.
Once you've reached your plank position, alternate knee drives to your chest four times; these are your mountain climbers.
This counts as one rep. Continue for one minute.