The dilemma: You want to get a little strength work in, but also really want to watch Netflix. A solution? This 10-minute arms workout you can do while catching up on your favorite TV show. Ten minutes may seem too brief to get much done, but with the right routine and challenging-enough weights, you can absolutely get in some quality strength work.
With that in mind, certified personal trainer Francine Delgado-Lugo, CPT, movement and strength coach and cofounder of Form Fitness Brooklyn, created the below quick-but-effective arms workout for SELF that you can do either standing up or sitting on a chair or couch in front of your TV. You don’t need to move around much to complete this routine, which makes it ideal for your next at-home movie marathon.
This workout primarily targets your biceps, triceps, and shoulders through moves including the Arnold press, overhead triceps extension, bent-over reverse fly, lateral raise, and cross-body curl. But added bonus: It’s also a “chest and back workout in disguise,” Delgado-Lugo tells SELF. That’s because a lot of the movements require your back and chest muscles to assist in the exercise, either by helping to move the weight directly or by stabilizing your body as other muscles do the work. For example, in the lateral raise, your shoulders are the primary movers, but your back muscles help to control the weight as you lift and lower it. Additionally, in the reverse fly, muscles in your back are lifting the weights, but your chest muscles are assisting in controlling them as you lower them back down, Delgado-Lugo explains. In sum, “there’s a lot going on in the workout,” she says. “It’s truly an upper-body workout.” With a special emphasis on the arms, of course!
When selecting weights for this workout, it’s important to pick ones that feel challenging for you, Delgado-Lugo says. Not only does this make for a more effective workout, but it can also help you stay mindful while performing the exercises—key for maintaining good form. That’s especially important if you’re doing this workout while watching a show or movie, since it’s easy to get distracted and let your form falter. (If you’re not familiar with these moves and feel like your form needs a little extra TLC, it might be helpful to do this routine a few times sans distractions to get it all down. And even if you are familiar with them, if you feel your form starting to falter during your routine, you may want to hit pause until you’re done.)
In terms of frequency, you can do this routine at least twice a week, Delgado-Lugo says. Just make sure, as with any type of strength training workout, that you give your muscles enough time in between sessions to recover. The general rule of thumb is to schedule at least one day in between workouts that target the same muscle groups, which means you likely wouldn’t do this routine more than three times a week.
Before diving into this routine, do a brief warm-up, if you can. This can be done while watching your show. Something as simple as a few minutes of jumping jacks and general upper-body mobility exercises, like rolling and shaking out your shoulders, can warm up your muscles and joints before you start lifting.
Read on for all the must-know info for this awesome 10-minute arms workout.
The Workout
What you need: Two sets of dumbbells. You can use a light set for the bent-over fly and lateral raise, and a medium-weight set for the Arnold press as well as, potentially, the cross-body curl and overhead triceps extension. (Depending on your biceps and triceps strength, you may need to use the light weight on these exercises.) You’ll know you’re using the right weight when it feels challenging to complete 10 reps, but not so challenging that you lose good form.
You can do this workout while standing (as shown) or sitting in a chair or on the coach. If you’re sitting, make sure you’re in a position where your feet are firmly planted on the ground.
Exercises
- Arnold Press
- Overhead Triceps Extension
- Bent-Over Reverse Fly
- Lateral Raise
- Cross-Body Biceps Curl
Directions
- Do each exercise for 10 reps before moving onto the next exercise in the circuit. Don’t take breaks in between exercises unless you feel like you need a breather.
- After you’ve done all five moves, rest 1 minute. Complete the circuit three times total.
Demoing the exercises below are Francine Delgado-Lugo (GIF 1), cofounder of FORM Fitness Brooklyn; Rachel Denis (GIF 2), a powerlifter who competes with USA Powerlifting; Tray Drew (GIFs 3 and 4), MPH, owner/operator of Body By Tray and an ISSA-certified personal trainer and corrective exercise specialist; and Anise Armario (GIF 5), creator and teacher of The Movement at Dancewave in Brooklyn and a powerlifter and strength coach with Queer Trans Strength NYC.
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Katie Thompson1 Arnold Press
- Stand with your feet shoulder-width apart as pictured, or sit up tall with feet pressed firmly into the ground. Hold a dumbbell in each hand above your collarbone, palms facing in, and elbows bent.
- Open up your arms so the dumbbells are above your shoulders, palms facing forward.
- Press the dumbbells up, extending your arms straight above your head.
- Reverse the sequence to come back down. This is 1 rep.
- Do 10 reps.
This is “a whopper of an exercise” that hits a ton of different upper-body muscles, including your chest, shoulders, back, triceps, and biceps, Delgado-Lugo says. As you bring the weights up and down, remember to rotate your forearms throughout the movement, she says. Also important: Keep a strong core and a tall spine and continuously press your feet firmly into the ground, whether you’re standing or sitting.
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Katie Thompson2 Overhead Triceps Extension
- Stand with your feet about hip-width apart as pictured, or sit up tall with feet pressed firmly into the ground. Hold a weight in each hand behind your neck, elbows bent and pointing toward the ceiling. Press the weights together so they are touching and pull your elbows in as close to your head as you can. This is the starting position.
- Without moving your upper arms, straighten your elbows and extend the weights directly overhead. Keep your shoulders down and your core tight.
- Pause for a second, and then slowly lower the weights back down behind your head. This is 1 rep.
- Do 10 reps.
This exercise really targets your triceps and it also works your shoulders, core, and upper back, since those muscle groups have to stabilize as you lower the weight behind your head, Delgado-Lugo says. Make sure to keep the dumbbells pressed together and the elbows close to your body. If holding two dumbbells is too challenging, use one instead, gripping it by the ends.
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Katie Thompson3 Bent-Over Reverse Fly
- Stand with your feet about hip-width apart as pictured, or sit up tall with feet pressed firmly into the ground. Hold a light dumbbell in each hand with your arms resting along the sides of your legs, palms facing in.
- If you’re standing, bend your knees slightly. Hinge over at your hips, making sure to keep your back straight.
- With a slight bend in your elbows, slowly lift the weights up and out to the sides until they’re in line with your shoulders.
- Lower them back down with control. This is 1 rep.
- Do 10 reps.
This exercise works your mid-back muscles and your rear deltoids, as well as your core, Delgado-Lugo says. As you perform reps, focus on engaging your back muscles, squeezing your shoulder blades together, and keeping a soft elbow as you slowly lift and lower the weights in a controlled motion.
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Katie Thompson4 Lateral Raise
- Stand with your feet about hip-width apart, a dumbbell in each hand, arms resting along the front of your legs, palms facing your legs. This is the starting position. (You can also do this from a seated position with feet pressed firmly into the ground.)
- Think about bringing the weights as far away from each other as possible and raise the weights out to your sides to shoulder level. Don’t raise them any higher than shoulder level, as that will recruit other muscles that are not intended to be working here.
- Lower them back to the starting position. This is 1 rep.
- Do 10 reps.
This move targets your shoulders, specifically your mid or lateral deltoids. To allow your shoulders to move freely in this exercise, start with the dumbbell in front of your thigh, keep a soft elbow, and raise the weight to shoulder-height, Delgado-Lugo says. Keep your arms slightly in front of your body, at about a 45-degree angle, instead of directly by your sides, she says. Also important: Don’t just swing the weights up in the air and use momentum to complete reps, Delgado-Lugo explains. Focus on controlling the movement the entire time. You may need to use lighter weights than you think!
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Katie Thomspon5 Cross-Body Biceps Curl
- From a standing or seated position, hold a dumbbell in each hand, palms facing in.
- Curl one dumbbell up across your body toward your opposite shoulder, keeping your palms facing in. Squeeze your biceps when you reach the top.
- Slowly return your arm to the starting position. Repeat on the other side. This is 1 rep.
- Continuing alternating sides for 10 reps.
This exercise targets your biceps and also works your forearms more than a regular biceps curl. As you perform reps, squeeze your shoulder blades together, keep your chest tall, and make sure your elbows stay pinned to the sides of your body, Delgado-Lugo says.
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