Work Your Arms, Shoulders, and Back With This 10-Move Upper-Body Blast

Updated on 4/28/2022 at 5:30 PM

POPSUGAR Photography | Matthew Kelly

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!

Exercise 1: Overhead Shoulder Press

Hold a dumbbell in each hand just above the shoulders, palms facing in.
Straighten your arms to press the dumbbells overhead.
Bend the elbows, lowering the dumbbells to the starting position.
Do 10 reps.

Exercise 2: Bent-Over Row

With your knees slightly bent, lean forward at about 45 degrees, keeping a flat back. Holding a dumbbell in each hand, extend your arms below your shoulders.
Draw your elbows back, lifting the dumbbells up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position.
Do 10 reps.

Exercise 3: Upright Row

Stand with your feet hip-width apart, a dumbbell in each hand, palms should facing your thighs. Your shoulders should be over your pelvis, with knees slightly bent.
Keeping the dumbbells close to your body, draw your elbows straight up, raising the weights to shoulder-level.
Slowly lower them to the starting position.
Do 10 reps.

Exercise 4: Overhead Triceps Extensions

Stand with your feet hip-width apart.
Hold a single dumbbell with both hands behind your head, elbows pointing straight up and core engaged.
Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower, keeping your elbows in next to your ears.
Do 10 reps.

Exercise 5: Wide Bicep Curl

Stand with your feet slightly wider than hip-width.
Hold a dumbbell in each hand, with arms out wide with a slight bend in the elbows, palms facing up.
Bend at the elbows, pulling the weights toward your ears.
Extend the arms out wide to return to starting position. Try to keep your shoulders relaxed away from your ears.
Do 10 reps.

Exercise 6: Bent-Over Reverse Fly

Standing with knees slightly bent, holding a dumbbell in each hand below shoulders. Keeping your back flat, bend your torso forward at about 45 degrees.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground.
Do 10 reps.

Exercise 7: Muscle-Maker Burpee

Start standing with feet hip-width apart, holding a dumbbell in each hand in front of your hips.
Lower into a deep squat, placing the dumbbells on the floor shoulder-width apart, palms facing in.
Walk or jump your feet back into plank position. Optional: do a push-up.
From plank position, do a renegade row: with your core tight and your glutes engaged, lift your right elbow to row the dumbbell up to your chest. Return the weight to the ground, and repeat the movement on your left side. Try to keep your shoulders and hips stable throughout the movement.
Jump your feet forward outside your hands. Drop your hips toward the ground, and lift your chest to move into a squat position.
Curl your weights up to your chest, and stand.
Do an overhead press by extending your arms to press the weights above your head. Carefully lower the weights to the starting position.
That's one rep. Do 10 reps.

Exercise 8: Chaturanga Push-Up

Start in a plank position with your arms and legs straight, shoulders above the wrists.
Bend your elbows, lowering your chest until your shoulders are in line with your elbows. The elbows should be touching your rib cage. Inhale to straighten your arms, and press your body up to plank.
Do 10 reps.

Exercise 9: Dolphin Dive

Begin in Quarter Dog (downward dog but with your elbows on the ground) with your forearms parallel to each other. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin, so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
Inhale and press back to Quarter Dog.
Do 10 reps.

Exercise 10: Triceps Dips

Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back, so your shoulders are directly over your hands.
Slowly bend your elbows to lower your body toward the floor, then press into the floor to straighten, but not lock, your elbows.
Do 10 reps.

Stretch 1: Child's Pose With Reach

Kneel on your mat with knees hip-width apart. Fold forward to rest your torso on your thighs and your forehead on the ground. Reach your arms forward. Hold this position for 20 to 30 seconds.
Walk your hands over to the left to lengthen the right side of your spine. Focus on breathing into your right rib cage. Hold for 15 to 20 seconds, then walk your hands to the right to stretch the left side of your back.

Stretch 2: Lunge With Reach and Twist

Start in a runner's lunge with the right foot forward and your hands on either side of your front foot. Reach your left hand to the ceiling, opening the left side of the body. Hold for 10 to 15 seconds.
Return your left hand to the floor, and lift your right hand up to the ceiling, twisting your chest to the right. Hold this position for 10 to 15 seconds.
Repeat this sequence on the other side.

Stretch 3: Chest Opener With Forward Bend

Stand with your feet hip-width apart. Interlace your hands behind your back and squeeze your shoulder blades together to stretch your chest. Keeping your legs straight but not locked, bend forward at the hips, tucking your chin and bringing your hands over your head.
Relax the back of your neck, and if the stretch is too intense, release your hands, placing them on the backs of your thighs, and soften your knees. Hold for 20 to 30 seconds and slowly roll up to standing.

Stretch 4: Shoulder Stretch

Reach your left arm across your body at chest height. Support the left arm with your right elbow.
Use your right arm to pull the left arm closer to your chest to increase the stretch.
Hold this stretch for 15 to 20 seconds, then switch sides.

Stretch 5: Triceps Stretch

Reach your right arm overhead to lengthen the right side of your body. Maintain the length as you bend your right elbow, bringing your fingers to the middle of your upper back.
Grab your right elbow with your left hand, and gently pull the right elbow toward the left.
Increase the stretch by lengthening the right side of your torso even more by bending sideways to the left.
Hold for 15 to 20 seconds, then switch sides.

Stretch 6: Standing Side Bend

Stand with your feet under your hips and interlace your fingers above your head with your palms toward the ceiling.
Lengthen the right side of your torso as your lean to the left. Hold this for five seconds, then switch sides. Repeat two to three times on each side.