It Only Takes 10 Minutes To Tone And Strengthen Your Arms

Muscle targeted: biceps and forearms

Why it’s effective: “This bicep curl variation helps develop forearm and grip strength, which is great for those who work with their hands regularly,” she says. For example, those who work desk jobs, cook, do mountain climbers, or work as nail techs all benefit.

How to:

1. Start by standing upright with feet hip-width apart, holding dumbbells with arms are down by sides with palms facing thighs.
2. Curl both dumbbells up toward the shoulders, with palms up.
3. At the top, rotate the dumbbells until palms face forward.
4. Then, lower arms back down to thighs and with palms facing down.
5. At the bottom, rotate dumbbells until palms face forward again. That’s 1 rep.

Trainer tip: “Keep a firm grip and neutral wrists as you perform this exercise,” Nguyen says.

Muscles targeted: biceps

Why it’s effective: This is an easier grip, Nguyen says, so you can increase the reps and strengthen the biceps.

How to:

1. Start by standing upright with feet hip-width apart, holding dumbbells with arms at sides and palms facing the midline.
2. Curl arms up toward the shoulders, keeping palms facing the midline and upper arms still.
3. Lower arms back down to sides to return to the starting position. That’s 1 rep.

Trainer tip: “Keep the elbows slightly forward of the torso for the entire duration of the exercise,” Nguyen says.

Muscles worked: rear delts, upper back, and triceps

Why it’s effective: This move is a good ways to practice the bent-over position, prepping for the triceps exercise on deck.

How to:

1. Stand with feet hip-width apart and a gentle bend in knees, holding dumbbells with palms facing in.
2. Fold over at hips so that torso is nearly parallel to the floor, letting arms hang naturally toward the floor with palms facing toward the midline.
3. Keeping elbows extended, raise dumbbells up above torso without using any momentum and keeping arms a comfortable distance from sides of body (not too narrow and not too wide).
4. With straight arms, lower dumbbells back down toward the floor to return to the starting position. That’s 1 rep.

Trainer tip: “It’s important to perform this exercise with no momentum,” Nguyen says. “Pause at the top for an extra push.”

Muscles worked: triceps

Why it’s effective: “This is a functional training move that targets the triceps while also challenging your postural endurance and stability in a bent over position,” she says.

How to:

1. Stand with feet hip-width apart and a gentle bend in knees, holding dumbbells. Fold over at hips so that torso is nearly parallel to the floor.
2. Row upper arms up in line with torso with palms facing toward the midline.
3. Maintaining the position, extended elbows until fully locked out.
4. Reverse the motion to return to the starting position. That’s 1 rep.

Trainer tip: Locking out the elbows at the top ensures you hit the full range of motion and contract the triceps.

Muscles worked: triceps, abs, and pecs

Why it’s effective: “Focusing on the eccentric portion of the movement (the lowering phase) helps develop control, stability, and strength of the triceps,” Nguyen says. It’s also a great way to improve your pushups.

How to:

1. Start in a high plank (option to start on knees) with hands slightly wider than shoulder-width apart holding dumbbells on the ground and the legs hip-width apart.
2. Slowly lower body to the mat in a straight line. Ideally, elbows will be behind/above torso.
3. Casually reset in the high plank starting position. That’s 1 rep.

Trainer tip: “This is all about lowering, so there’s no actual push up,” says Nguyen. You want to focus on lowering the torso down slowly and with control.

Muscles worked: triceps

Why it’s effective: “This exercise stabilizes the body and isolates the triceps so you can focus on a high volume of reps,” Nguyen says.

How to:

1. Start by laying on back with knees bent and feet flat on the floor.
2. Hold dumbbells in hands and extend arms straight and lengthened toward the ceiling, shoulder-width apart, and slightly deviated overhead (the crease of the elbows will be in direct line of sight) with palms facing toward the midline.
3. Keeping upper arms still, bend elbows and lower dumbbells until they hover close to the top of head.
4. Straighten the elbows to return back to the starting position. That’s 1 rep.

Trainer tip: Imagine you’re putting sunglasses on top of your head when lowering the dumbbells.

Muscles worked: delts, mid/upper trap, and triceps

Why it’s effective: “This lateral raise variation challenges shoulder mobility and stability through a full range of motion, including overhead,” Nguyen says.

How to:

1. Start kneeling with knees under hips and arms down by sides with palms facing forward holding dumbbells. (Option to stand upright with feet hip-width apart.)
2. Allowing a gentle bend in elbows, lift arms out to sides and up overhead (as if you are tracing a big circle from thighs to above head). Keep palms facing forward throughout.
3. Slowly reverse the motion to lower arms to sides. That’s 1 rep.

Trainer tip: It’s okay to use speed to help launch the dumbbells overhead. Focus more on controlling the lowering back down.