Build strength and muscle in your upper body in just 10 minutes with this high-intensity circuit
An expert trainer says you only need a set of dumbbells and 10 minutes to build upper body strength
While some of us would love to have the toned arms of Jennifer Aniston (my personal arm inspo celeb), training the muscles in your upper body is about more than just aesthetics.
I recently talked to a physical therapist who described the upper body as your “main interface with the physical world”, so it pays to keep it strong and functional. The PT suggested a workout for seniors to begin reclaiming upper-body muscle, but what if you’re of working age and want to invest some of your time maintaining the muscle you have?
So I asked Rosie Borchert, a NASM-certified personal trainer for REP Fitness, for a short but effective upper-body workout.
“This quick, simple workout will efficiently target the major muscle groups and get the most out of your time,” says Rosie Borchert, a NASM-certified personal trainer for REP Fitness.
“It’s an upper-body dumbbell circuit that hits your shoulders, back, biceps and triceps. I’ve also added a finisher to tax your chest,” she says.
How to do the 10-minute upper-body workout
You will need dumbbells for this workout.
Set a timer for nine minutes, then perform the first four exercises as a circuit, resting only when you need to. Borchert suggests aiming for three rounds in nine minutes, but always move with control to ensure good form. Here are the four exercises:
- Standing shoulder press x 10
- Bent-over row x 10
- Overhead triceps extension x 10
- Hammer curl x 10
For the final minute, complete as many push-ups as possible.
How to do the exercises
1. Standing shoulder press
Reps: 10
Targets: Deltoids, trapezius and triceps
How to do it:
- Stand with your feet shoulder-width apart with a slight bend in your knees.
- Hold dumbbells by your shoulders, with your palms facing forward.
- Keeping your chest upright, engage your core and squeeze your glutes.
- Exhale as you press the dumbbells overhead, without arching your back.
- Inhale as you bring the dumbbells back to your shoulders.
Form tip: Adjust the angle of your elbows for best results—point them forward and raise them slightly rather than flaring them straight out to the sides as you press.
2. Bent-over row
Reps: 10
Targets: Latissimus dorsi, rhomboids and trapezius
How to do it:
- Stand with your feet shoulder-width apart and a slight bend in your knees, holding dumbbells with your palms facing.
- Engage your core and hinge forward from your hips, pushing your hips back, maintaining a neutral spine throughout.
- Exhale as you lift the weight toward your ribs, keeping your elbows close to your sides.
- Inhale as you lower the dumbbells back to the starting position with control.
3. Overhead triceps extension
Reps: 10
Targets: Triceps brachii
How to do it:
- Stand with your feet shoulder-width apart, holding one dumbbell vertically, cupping the top head of the dumbbell in both hands.
- Lift the dumbbell overhead—this is your starting position.
- Inhale as you bend your elbows to lower the dumbbell slowly behind your head.
- Exhale as you extend your elbows, lifting the dumbbell back to the starting position.
Form tip: Keep your upper arms stationary throughout the movement.
4. Hammer curl
Reps: 10
Targets: Brachialis and brachioradialis
How to do it:
- Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing
- Engage your core and move your shoulders back and down.
- Exhale as you bend at your elbows to lift the dumbbells to your shoulders.
- Inhale as you lower the dumbbells back to the start.
Form tip: Avoid rotating your wrists.
5. Push-up finisher
Time: 1min Reps: As many as possible
Targets: Pectoralis major, triceps brachii and anterior deltoids
How to do it:
- Set your hands about shoulder-width apart on the floor, arms extended and your legs extended behind you.
- Engage your core, forming a straight line from your shoulders to your heels.
- Inhale as you bend your elbows to lower your chest to the floor, allowing your elbows to move to the sides, so your upper arms are at a 45° angle to your torso when seen from above.
- Exhale as you push yourself back to the start.
