Work Your Arms, Shoulders, and Back With This 10-Move Upper-Body Blast
If you're short on time, here's a quick, yet intense arm workout with dumbbells that also incorporates a few bodyweight arm moves. This complete arm workout includes 10 exercises to give you the ultimate arm burn. You can do it at the gym or if you own a set of dumbbells, it's the perfect arm workout you can do at home.
Each of these 10 moves targets different areas of your upper body — you'll definitely be feeling it in your deltoids (shoulders), biceps, triceps, and traps. These moves may be basic, but they'll help you build strength and definition, as long as you choose the appropriate-sized dumbbell for your fitness level. Here's how to choose the right weight to ensure you get that feels-like-you-worked-it kind of sore. After this workout, be sure to do the six arm stretches suggested to prevent tight muscles.
10-Move Arm Workout
Equipment needed: a pair of light- to medium-weight dumbbells
Directions: After warming up your arms, perform each exercise below for 10 reps. One round should take about seven to 10 minutes. Repeat this 10-move workout two to three times, taking a 30-second break between sets if needed. Cool down afterwards with the six arm stretches suggested.
- Overhead shoulder press
- Bent-over row
- Upright row
- Overhead triceps extension
- Wide bicep curl
- Bent-over reverse fly
- Muscle-maker burpee
- Chaturanga push-up
- Dolphin dive
- Triceps dip
Keep reading for how to do each move and stretch!