10-Minute All Out Arms Workout

Let’s whip those arms into shape with a quick and effective upper-body workout.

Traveling with no equipment? No problem! These exercises may be performed using a variety of different tools (water jugs, cans, etc.) or no weights at all.

Quick Tips

Remember, you have a lot of muscles in your arms (whether we see them or not!), and with those muscles comes our joints (i.e., shoulders, elbows, wrists). For a well-rounded exercise, it’s best to work a variety of movements at each joint to target your muscles appropriately.

• Focus on both the lower and upper portions of your arms. This can help with getting that definition PLUS help with opening those pesky jars.
• Work opposing muscle groups equally to help keep things balanced. (Biceps/Triceps; Chest/Back)
• As your fitness and strength improve, you may increase the load (sets) and volume (reps). Remember, you are trying to tire out your muscles. Muscle fatigue is actually a good thing because it helps to make you stronger. Your last couple of reps should be challenging but doable without compromising form or technique.

Exercise Disclaimer: Always check with your doctor first before beginning any new fitness routine.

10 Minute Arm Circuit

What You’ll Need (optional):

• Light-medium weights
• Chair

Rep Scheme:

• 10 moves
• 1 min each

Skill Level:

• Mid-Level to Advanced
• Modifications for Beginners are included

Related Reading: Low-Impact Upper Body Series & Warm Up and Cool Down Exercises

Remember: These are just examples; after you complete your warm-up, feel free to add some or all moves into your next upper body workout!

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

1. Arm Circles

Small softball-sized circles. 30 seconds in each direction.

Relax your shoulders. Focus on long arms. Try to keep your upper body really still.

I am on my knees to also give my core a challenge by tucking the belly button in, but you’ll get the same benefit for your arms standing up on your feet as well.

2. Bicep Curl + Serve

Curl – Elbows glued to the side at the ribcage

Serve – Raise arms from the side of your body

Elongate arms to about a 45-degree angle.

Squeeze through the side of the body; engaging as you pull those elbows in.

Reach, pull, and curl.

3. High Pull + T

Keep your back flat and bring your arms up to shoulder height

Reach down, Inhale. Pull it up, Exhale. Make a T. And repeat.

4. Lateral Push-up

Modification – Take to the wall instead of the floor

Place your hands on the chair. Feet or knees stacked on the floor.

Inhale down.

Exhale on the way up trying NOT to lock your elbows at the top.

Favor one side for 30 seconds then switch.

5. Tricep Dips

Modification – bend knees and/or omit chair and take it on the floor

Fingers pointing towards your feet

Keep your back, hips, and bum flush against the edge of the chair

Elbows tucked in towards the side of your body

Inhale down. Exhale up.

6. Elevated Tricep Push-up

Modification – omit the chair and/or take it to the wall instead of the floor

Hands right under your shoulders and elbows tucked in tight to target the back of the arms

Avoid flaring elbows out

7. Bicep Curl + Overhead Press + Elbow Kiss

Curl – Elbows in at ribcage.

Press – Palms face front.

Kiss – Bring arms as close to touching as possible without arching/swaying your back. If you begin to arch your back it’s a sign that the weights may be too heavy.

8. Elevated Chest Push-up + Alternating Spiderman Knee Drives

Modification – omit the chair; omit the knee drives; take to the wall instead of the floor.

Hands wider than your shoulders.

Knee Drive – keep your shoe laces facing forward NOT down.

Inhale down; Exhale up; Knee drive to one side.

9. Circle Overhead Tricep Press

Circle – Arms long, palms face front.

Tricep – Palms face in, elbows glued to the side of your head (by ears) with your shoulders relaxed.

Keep your chin up and look straight ahead.

Keep your back flat. If you notice arching in your back, it may be a sign that the weights are too heavy.

10. Lateral Shoulder Raises

Relax arms. Palms face down to the floor.

Arms long, coming up shoulder height with a slight pause halfway through.

Posture Check: Pin shoulders back. Keep chest proud. Tuck glutes in. Tuck abs in.

Exercise Disclaimer: Before starting any new workout regimen, it’s essential to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. This workout is merely a suggestion and should be adjusted to fit your individual needs and goals.