10 minute arm workout

There’s more to arm workouts than dumbbell curls, you know. Transform your arms with this 10 minute arm workout, designed to challenge your triceps, forearms and biceps…

Who doesn’t want strong, toned arms for summer? Whether you’re a complete beginner or a practices pro, get ready to work those biceps and triceps with our top tips and at-home 10 minute arm workout!

Quick tips for sculpted arms…

Doing regular yoga sessions will tone up your arms fast. In many poses, such as crow, plank and downward-facing dog, your arms are helping to support your body weight.
Chop and change your swimming stroke to work all parts of your arms. Up the results by wearing webbed gloves or swim with a pull-buoy between your legs.
Carry your shopping bags home instead of driving to the supermarket, and use manual appliances instead of labour-saving ones.
OK, so they’re not always pleasurable, but chores such as gardening, cleaning and DIY are a proper arm workout.
Define your upper body tone by having glowing skin. Arms, particularly the backs of them, can be susceptible to bumpy skin, so regularly use a body scrub and loofah mitt to target unevenness.
Bring your arms into play while you walk, run and dance. Swinging your arms will increase calorie burn.
Try our 10 minute arm workout!

Which 10 minute arm workout is right for me?

Wondering which level is right for you? For those who have never tried arm-strengthening exercises before, or if you’ve taken a long break from fitness, we recommend starting with the beginner circuit, before gradually building up to the higher difficulties.

If you have been including arm workouts in your fitness regime for a few months, try out the intermediate circuit to continue your strength-training journey. Or, if you’re a practiced pro when it comes to building those arm muscles, skip straight to the advanced circuit at the end of the page.

Before trying any of these arm-strengthening circuits, be sure to complete a thorough warm-up. Then, at the end of your workout, do a cool-down and stretch to prevent any muscle soreness the next day.

10-Minute Arm Workout: Beginner

What to do: Grab and prepare your resistance band. Do a thorough warm-up, then perform this circuit three times. Rest for 30 seconds between exercises 2 and 3, and for 30 seconds between circuits.

1. Lunge to flye – 30 seconds (alternating)

Stand with your arms down in front of your body, palms in.
Step forward with your left leg, bend both knees and perform a lunge, spreading your arms wide, palms forwards. Keep your eyes front and back straight throughout.
Step back into a standing position and repeat on the right. Do 10 reps on each side.

2. Resistance band biceps curl – 12 reps

Benefits: This move makes your arms work hard at the top of the curl (whereas with dumbbells the tough part’s at the bottom).

Stand on a resistance band and trap either end with your hands, keeping a slight bend at the elbow. Your feet should be parallel and shoulder-width apart, your palms facing forwards (A).
Keeping your abdominal muscles tight and your elbows tucked into your sides, curl your hands up to your shoulders (B).
Return to the start. Aim to do eight to 15 reps.

3. Jumping jacks – 30 seconds

Stand with your feet together, hands by your sides and knees slightly bent.
Engage your abdominals and keep your eyes looking forwards.
Simultaneously jump and separate your legs, swinging your arms upward and touching them overhead.

4. Resistance band tricep extension – 12 reps (each side)

Benefits: Great for your back and triceps, and for increasing shoulder flexibility.

Place your feet hip-width apart, spine neutral and focus forwards.
Grabbing your resistance band in your right hand, place your hand behind your back then grab the other end of the band with your left hand (A).
Extend your right elbow until your arm is fully extended (B).
Return to the starting position and aim to repeat six to eight times before swapping sides.

10-Minute Arm Workout: Intermediate

What to do: Do the first exercise followed immediately by the second – that’s one superset. Perform Superset 1 three times, resting for 30 seconds between each set. Then rest for one minute before moving on to do the same with Superset 2 (exercises three and four).

1. Dumbbell zottman curl – 12 reps

Benefits: A subtle exercise to target all parts of your bicep muscles.

Stand with your spine straight, feet shoulder- width apart and a dumbbell in each hand, palms facing forwards (A).
Curl the dumbbells up, keeping your elbows tucked into your sides (B).
Rotate your wrists so that your palms face forwards (C), then lower the weights slowly (D).
Rotate your wrists again to return to the start position. Aim to do eight to 15 reps.

2. Dumbbell bent-over triceps kickback – 10 reps

Benefits: A fabulous all-over exercise to work your back, triceps, abdominals and legs.

Take your dumbbells and stand with your hands by your sides, a dumbbell in each one, palms facing in.
Bend from the hips until your torso is parallel to the floor. Bend your knees, making sure they stay over your feet, and look down.
Bend your arms and bring your elbows up to shoulder level, keeping them close to your body (A).
Hold, then straighten your arms out behind you, squeezing the triceps. Your palms should be facing each other (B). Aim to do eight to 15 reps

3. Bent-leg dip – 10 reps

Benefits: It’s another classic move for your shoulders and core, as well as your triceps.

Sit on a bench or step, hands either side of your body, fingers pointing forwards and gripping on to the edge.
Step your feet forward and slide your bottom carefully off the bench/step.
Keep your knees bent and your chin parallel to the floor (A).
Slowly bend your arms behind you as you lower your bottom (B).
Pause, then push yourself up to the straight- arm position. Aim to repeat eight to 15 times.

4. Cuban press – 10 reps

Benefits: Tests all parts of your arms and shoulders, and great for increasing your range of movement.

Stand with your feet shoulder-width apart, dumbbells resting on your upper thighs, palms facing backwards (A).
Raise your elbows until your upper arms are in line with your shoulders. Your palms should still be facing backwards, and keep a 90° angle between your upper arms, and forearms (B).
Rotate your elbows, raising the dumbbells so your palms are now facing forwards. Your upper arms should still be in line with your shoulders, and maintain the 90° bend in your elbows (C).
Keeping your lower body still, raise your arms into a press, hands above shoulders, palms still facing forwards, keeping a slight bend in your elbows (D).
Reverse through the stages to return to the start.
Aim to do eight to 15 reps.

10-Minute Arm Workout: Advanced

What to do: Do a full warm-up and repeat this circuit three times, resting for 30 seconds between each circuit. Make sure your dumbbells and step or bench are prepared in advance.

1. Close-grip press-up – 10 reps (or max)

Benefits: Starting with your hands close together will challenge your triceps more than a regular press-up.

Assume a normal press-up position, but place your palms next to each other so they’re narrower than shoulder width (A).
Keeping your head in line with your spine and focusing on the mat, bend your arms to lower your body until your chest nearly touches
the floor.
Keep your elbows close to your body (B).
Smoothly push yourself back up to the starting position, without locking your elbows.
Aim to do eight to 15 reps.

2. Dumbbell squat to curl to press – 10 reps

Benefits: A three-part exercise for your thighs, biceps, shoulders and legs.

Stand with your feet slightly wider than shoulder-width, dumbbells in your hands by your sides, palms facing in.
Slowly bend your knees into a squat until your thighs are parallel to the floor. Keep your back straight, and feet and knees in line (A).
Push through your heels to stand up dynamically, simultaneously curling the dumbbells up to your shoulders (B).
In another dynamic movement, extend your arms overhead and rotate your hands forwards (C).
Return the weights to your shoulders and move back into the squat, then lower your hands to the starting position.
Aim to repeat eight to 15 times.

3. Straight-leg dip (follow form for bent-leg dip, but with straight legs) – 10 reps

Benefits: It’s another classic move for your shoulders and core, as well as your triceps.

Sit on a bench or step, hands either side of your body, fingers pointing forwards and gripping on to the edge.
Step your feet forward and slide your bottom carefully off the bench/step.
Keep your knees bent and your chin parallel to the floor (A).
Slowly bend your arms behind you as you lower your bottom (B).
Pause, then push yourself up to the straight- arm position. Aim to repeat eight to 15 times.

4. Dumbbell squat to curl to press – 10 reps

Benefits: A three-part exercise for your thighs, biceps, shoulders and legs.

Stand with your feet slightly wider than shoulder-width, dumbbells in your hands by your sides, palms facing in.
Slowly bend your knees into a squat until your thighs are parallel to the floor. Keep your back straight, and feet and knees in line (A).
Push through your heels to stand up dynamically, simultaneously curling the dumbbells up to your shoulders (B).
In another dynamic movement, extend your arms overhead and rotate your hands forwards (C).
Return the weights to your shoulders and move back into the squat, then lower your hands to the starting position.
Aim to repeat eight to 15 times.

5. Dumbbell bent-over triceps kickback – 10 reps