Weight Loss

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

This workout combines dumbbell and bodyweight moves to give you the ultimate arm burn. Each move targets different areas of your upper body including the deltoids (shoulders), biceps, triceps, and traps. You’ll build strength all through your arms and be feeling sore for days after this workout!

The Workout

Directions: First warm up your arms, then grab a pair of light to medium weight dumbbells. (Here’s how to choose the right weight.) Perform each exercise for 10 reps, then repeat the 10-move workout two to four times, taking a 30-second break between sets if needed. Cool down afterwards with the six arm stretches included.

  • Overhead shoulder press
  • Bent-over row
  • Upright row
  • Overhead triceps extensions
  • Wide bicep curl
  • Bent-over reverse fly
  • Man maker burpee
  • Chaturanga push-up
  • Dolphin dive
  • Triceps dips

Keep reading for how to do each move and stretch!

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