Strengthen your forearms, biceps, triceps and more with this 10-minute dumbbell workout

Build muscular arms with this short, beginner-friendly routine

Woman in tank top lifting dumbbells at home
(Image credit: Getty Images)

Training your upper body can be a daunting task. However, you don't need to slog away in the gym for hours to strengthen your arms—this workout from trainer Roxanne Russell only takes 10 minutes and can be done in the comfort of your own home.

"These are my go to arm exercises no matter where I am or what equipment I have," says Russell. "All you need is a pair of dumbbells and you can complete the workout. If you don’t have dumbbells you could use resistance bands or cables at the gym."

How to do Roxanne Russell's workout

There are 10 exercises in the workout, each of which Russell demonstrates in the video above. Perform each move for 45 seconds, then take a 15 second rest. Russell suggests using a challenging weight—pick something that forces you to work hard in that 45 second period. 

Beginners might want to stick with the 10-minute routine, but you can push yourself if you have some energy left: "I recommend repeating this workout two times for maximum results, or selecting another arm workout to combine with this one," says Russell. 

The trainer also advises that you should train the same muscle group twice a week if you really want to see some growth and strength improvements. "You can definitely see progress just doing the workout once a week but progress could be a little slower," she says.

Benefits of this workout

This is an upper-body strength workout, primarily targeting the arms. It can help you build muscle in your forearms, biceps, triceps, shoulders and more. It could also improve your grip strength, which is something that weakens as we age.

It's an accessible routine, well-suited to people who have limited mobility. "If you struggle to get up and down from the floor then this [standing workout] is perfect. You can also sit down for most of the exercises too," explains Russell.  

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

Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.