Are you looking for a quick and effective arm workout that you can do in just 10 minutes? Well, look no further because today we’re about to do a 10-minute standing arms workout in the beautiful sunshine! Grab two 8B dumbbells and get ready to sculpt those arms without any planks or push-ups.
We’ll be following a 45 seconds on and 15 seconds off format for 10 moves in total. So, let’s get started with both dumbbells for our first move – the shoulder press. Remember to engage your core and pulse as you press those dumbbells up.
Next, we’ll lean forward with a flat back for tricep extensions. Tap back with one foot at a time as you extend and bend those arms. Keep your form strong and controlled throughout the movement.
Moving on to biceps, we’ll do a wide bicep curl with a rotation. Keep your wrists aligned with your forearms and rotate as you curl up and down. Feel the burn in those biceps as you work through the movement.
For our shoulders, we’ll do an upright row into an L raise. Keep a soft bend in your elbows and lift them up as you raise your arms into an L shape. Focus on keeping your shoulders supported and lifted throughout the exercise.
Don’t forget about those triceps! We’ll finish off with overhead tricep extensions, slowly lowering the dumbbells and extending them back up. Keep your ribs in and stand tall as you work those triceps.
We’ll also work on our biceps with a half curl and press forward. Pulse forward after each curl to really target those biceps. Keep the movement controlled and feel the burn in those arms.
To finish off strong, we’ll do two lateral raises and two push forwards with dumbbells together. Create resistance as you push the dumbbells together for the press forward. Feel the burn in those shoulders as you finish off the workout.
Great job, everyone! If you felt the burn in that workout, hit the like button and subscribe for more arm workouts like this one. Let me know in the comments if you’d like to see more arm workouts without planks or push-ups. See you in the next one!
