10-Minute Arm-Sculpting Workout With Dumbbells

Want to work out your arms quickly and get on with your day? You’ve come to the right place! This 10-minute workout routine is a

Do each of these exercises for 30 seconds each and complete the circuit four times.

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Diamond Push-Ups

  • In a push-up position, place your hands together to make the shape of a triangle below you.
  • Lower down into the push-up, keeping your elbows in to target your triceps.
  • Feel free to perform on your knees to decrease the difficulty.

Bent-Over Rows

  • Get your arms ready with this warm up.
  • Make small circles with your arms rotating forward for 30 seconds – for an extra challenge, use dumbbells.
  • Then switch up, rotating your arms backwards for another thirty seconds.
  • The last two rounds are spent repeating the first two rounds, but with larger circles.
  • After that is finished, you are ready to get into the workout!

Overhead Press

  • Take two dumbbells and lift them above your head, extending your arms as far overhead as they can go without locking your elbows.
  • Then slowly bring each arm down, beside your head.

Bicep Curls

  • Stand with your feet shoulder-width apart, back straight, abdominal muscles in, and your knees slightly bent.
  • Take two dumbbells and hold them down by your legs.
  • Take one arm and raise the elbow to bring the dumbbell up, parallel with the shoulder.
  • As you lower that arm, take the opposite arm and do the same thing.

 Tricep Extensions

  • While either standing or sitting down, take one dumbbell and hold it in both hands.
  • Take the dumbbell and slowly lift it up above your head.
  • Then slowly bend your elbows back and lower the dumbbell behind your head, keeping your elbows in. Raise the dumbbell back up for one rep.
  • Make sure not to arch your back or tilt your head to prevent injury.