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10-Minute Arm-Sculpting Workout

by
author image Holly Perkins
Holly Perkins is the author of Lift to Get Lean, a strength training guidebook for women, and the founder of Women’s Strength Nation. Holly’s mission is to improve the ratio of women to men strength training in gyms around the world.
10-Minute Arm-Sculpting Workout
In just 10 minutes, you can build stronger, more toned arms. Photo Credit iStock/HadelProductions

No one wants flabby arms, but with this workout, all you need is a pair of dumbbells and 10 minutes to sculpt envy-inducing arms. This workout combines biceps and triceps movements in a superset style to give you a super effective arm workout. Each superset is balanced with a move specifically for your shoulders, to make sure you're not just toned but have well-balanced and functional strength as well. Perform each move below for one minute with no rest between any of the sets. You can repeat this workout as many times as you'd like with good form or combine it with any of our other 10-minute workouts, including one for glutes, legs, abs and back.

Proper form for a dumbbell biceps curl.
Proper form for a dumbbell biceps curl. Photo Credit Demand Media Studios

1. Dumbbell Biceps Curl

Imagine that your hand is moving the dumbbell around the hinge-joint of your elbow. While a small bit of elbow displacement is ok, try to keep both elbows steady and directly below each shoulder. Pause for a moment and squeeze your biceps when the dumbbell is closest to the shoulder. Focus on resisting the dumbbell on the way down instead of letting it fall.

Proper form for a dumbbell lying triceps extension.
Proper form for a dumbbell lying triceps extension. Photo Credit Demand Media Studios

2. Dumbbell Lying Triceps Extensions

By anchoring your shoulders down toward your hips and away from your ears, you will more fully engage all three muscle heads of the triceps. Lying on your back, bring a dumbbell directly over your chest and bend your arms to bring it closer to your head. Throughout the movement, aim to keep your upper arm perfectly perpendicular to the floor. Bend the arms just until your forearm is below parallel to the ground.

Proper form for a dumbbell shoulder press.
Proper form for a dumbbell shoulder press. Photo Credit Demand Media Studios

3. Dumbbell Shoulder Press

As you raise and lower your set of dumbbells from your shoulders over your head, keep a long, tall spine and imagine reaching your head toward the sky. Keep your wrists straight so that the dumbbells are directly over each wrist. End with the dumbbells directly over each shoulder, and shoulders released down towards the ground (avoid shrugging your shoulders).

Proper form for a dumbbell curl with a twist.
Proper form for a dumbbell curl with a twist. Photo Credit Demand Media Studios

4. Dumbbell Curl With a Twist

Press your shoulders down toward your hips and away from your ears and lock them there before starting. Keep your elbows directly under each shoulder with very little displacement as you raise and lower the set of dumbbells. But unlike the standard curl, you'll rotate your hands from a palms-in position to a palms-up position. Pause at the top of the move and squeeze your biceps when the dumbbell is closest to the front of your shoulder.

Proper form for a standing overhead dumbbell triceps extension.
Proper form for a standing overhead dumbbell triceps extension. Photo Credit Demand Media Studios

5. Standing Overhead Dumbbell Triceps Extension

Similar to they lying triceps extension, this variation requires you to stand the entire time, recruiting more core muscles. Anchor your shoulders down your body toward your hips and lock them there throughout the movement. Aim to keep your elbows directly above each shoulder with only a small amount of forward displacement. Bend your elbows until your forearms are just below parallel to the floor.

6. Repeat

Start at the beginning and repeat all five moves again for a second set.

What Do YOU Think?

What are your favorite moves for seriously sculpted arms? Which of these do you incorporate into your regular workout? Have you given this workout a try yet? What did you think? Have you tried any of our other 10-minute workouts? What did you think of those? What's your favorite way of combining them? Share your thoughts, suggestions and experiences in the comments section below!

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