All you need is 10 minutes and a pair of light dumbbells to strengthen and mobilize your upper body

You rarely need to reach for the heaviest weights in the squat rack to get an effective upper-body workout.

In fact, Brittni Johnson, certified Pilates instructor at BetterMe, says often all you need is a pair of extra-light dumbbells to build strength and mobility—as she's demonstrated with this Pilates-inspired circuit.

“What makes light dumbbells particularly effective is the freedom they give you,” she tells Fit&Well.

“Unlike machines or barbells [or extra heavy dumbbells], you can move through a complete, natural range of motion [while targeting] all those smaller stabilizing muscles."

While this workout is unlikely to push your largest upper-body muscles to their limits, it will strengthen joints and improve mobility.

"The strength you build will actually translate to the stuff you do every day, not just in the gym," says Johnson.

Here’s how to do her routine.

Shop lightweight dumbbell deals

Looking for light dumbbells for this workout? Johnson is using a pair of 2.2lb Sculpt Dumbbells from the BetterMe Store in the videos below, but says anything up to 5lb will work, like the options below.

The routine

There are five moves in the routine:

• Waiter with dumbbells
• Sumo squat biceps curl
• Seated dumbbell row
• Supine dumbbell shoulder circle
• Dumbbell arm extension with thread the needle.

Perform each exercise for 45 seconds, then rest for 15.

Complete all five moves, then repeat the full circuit once more.

Exercise explainers

1 Waiter with dumbbells

Rounds: 2 Time: 45sec Rest: 15sec

• Stand holding a pair of dumbbells, with your palms facing up and elbows pinned to your sides.
• Arc your hands out to your sides, then back to center and repeat.

2 Sumo squat biceps curl

Rounds: 2 Time: 45sec Rest: 15sec

• Stand with your feet wide and toes pointing out slightly.
• Hold a pair of dumbbells, with your arms extended in front at shoulder height and palms facing up.
• Squat down, then arc your arms out to your sides.
• Now perform a biceps curl, bending your elbows to bring the weights toward your shoulders.
• Straighten your arms and return them to the extended position in front of you.
• Stand and perform another biceps curl to complete the exercise.

3 Seated dumbbell row

Rounds: 2 Time: 45sec Rest: 15sec

• Sit on the floor with knees bent and feet flat on the floor, holding a pair of dumbbells.
• Lean back slightly while engaging your core to maintain a straight back.
• Extend your arms in front at shoulder height, palms facing down.
• Pull the dumbbells into your chest, squeezing your shoulder blades together.
• Slowly extend your arms back out and repeat.

4 Supine dumbbell shoulder circle

Rounds: 2 Time: 45sec Rest: 15sec

• Lie on your back with knees bent and feet flat on the floor, holding a pair of dumbbells.
• Keep your back against the floor and extend your arms above your chest.
• Lift your shoulders off the floor and lower them again four times.
• Sweep your arms above your head and circle them back to your sides and above your chest, working through the full mobility of your shoulder joint.
• Reverse this movement, dropping your extended arms to your sides and circling them up over your head, then bringing them back above your chest.
• Do one more shoulder circle in each direction to complete the exercise.

5 Dumbbell arm extensions with thread-the-needle

Rounds: 2 Time: 45sec Rest: 15sec

• Start on your hands and knees, holding a dumbbell in your left hand.
• Extend the left arm out to your left side, then thread it under your right arm.
• Bring your shoulder toward the floor for a gentle back stretch and rotation.
• Reverse the motion to bring your left arm out to your side again.
• Perform this move on one arm for the first 45 seconds, then switch sides for the second round.