Build muscular arms in 10 minutes with these four simple dumbbell moves

This comprehensive upper-body training session will strengthen your biceps, triceps, forearms and more

Woman in tank top lifting up a dumbbell
(Image credit: Getty Images)

Building strength in your upper body can make everyday tasks like carrying groceries and moving furniture feel a bit easier. It can also help you avoid injuries and improve your athletic performance. 

You don't need a lot of equipment to strengthen your arms either; you can build muscle at home with a simple pair of dumbbells. 

This workout created by personal trainer Sadie Lee Thomas combines four exercises designed to increase muscle mass in the triceps, biceps, chest and other upper-body muscles.

It only takes 10 minutes, so you can do it as a standalone session or combine it with a leg workout for a full-body routine.

Decathlon 22lb adjustable dumbbell: was $59.99, now $25 at Target

Decathlon 22lb adjustable dumbbell: was $59.99, now $25 at Target

Save $34.99 Black Friday is only a few weeks away but we're already seeing some good discounts on workout gear. This cheap adjustable dumbbell set can be adjusted from 2kg (4.4lb) to 10kg (22lb), thanks to its removeable weight plates. It also boasts quick clip collars to save you time when changing the load.

Watch Sadie Lee Thomas' upper-body workout

Complete 15 repetitions (reps) of each exercise four times, taking minimum rest in between each set. Opt for a weight that is challenging but manageable; you should be able to complete the full 15 reps, but the last few should feel difficult. 

Invest in a pair of the best adjustable dumbbells if you don't know what the right weight is for you. This way, you can adjust your load to find the perfect biting point. You'll also be able to add weight to your dumbbells as you get stronger, so you don't hit a training plateau.

And if this routine is too challenging for you, or you don't have equipment at home, try this bodyweight arm workout, which is an effective way of building muscle for beginners.

How to fuel your workout

If your goal is to build muscle, you need to make sure you're eating adequate amounts of protein. That's because the macronutrient is responsible for building, maintaining and repairing muscle tissue. 

According to the American College of Sports Medicine, a person who regularly lifts weights should aim to eat around 1.2-1.7 grams of protein per day per kilogram of body weight. 

Most people can get enough protein through food sources, but if you need to top up, you can buy special protein powders or bars. Have a look through our guide to the best protein powders for weight loss, if you want to top up your protein levels without consuming additional fats or sugars. 

Looking for some new weights? Our guide to the best adjustable dumbbells can help

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.