Trainer says this 10-minute dumbbell workout will sculpt stronger, more toned arms — here’s how to do it
If the thought of spending a whole hour in the gym hopping from machine to machine to sculpt your arms doesn’t sound appealing today, don’t worry. You can still get a seriously effective arm workout in just 10 minutes.
The very fabulous Sarah DiGiovanni, one of the newer trainers at ALO Wellness Club, has shared a quick routine that will strengthen and sculpt your arms using nothing more than a pair of dumbbells. She suggests grabbing either 3 or 5 pounds to start.
DiGiovanni is one of the more forgiving trainers out there and says it’s absolutely fine to drop to the lighter weight halfway through if you’ve got both on hand.
If you’re doing this one at the gym, chances are you’ll be able to snag both sets easily. If you’re planning to sweat it out at home, owning a pair of adjustable dumbbells is a game-changer. Take a look at our guide to the best adjustable dumbbells if you want the flexibility without cluttering your living room with a full rack.
Watch trainer Sarah DiGiovanni’s 10-Minute Dumbbell Arm Workout
If you’re up for this short upper-body pump, I recommend following along with DiGiovanni in the video below. She guides you through the entire workout, offering useful prompts to help you get the most out of each move and showing how to modify exercises so everyone can make it to the finish.
Prefer to watch first and give it a go later? I’ve also included a full breakdown of the routine below so you can save it to your notes and come back to it when you’re ready.
- Kneeling Overhead press – 10 reps
- Renegade row – 10 each side
- Front and lateral raise – 10 reps
- Curl to overhead press – 10 reps
- Kneeling tricep kickbacks – 10 reps each side
- Do two rounds
What are the benefits of this workout?
When you’re picking up weights, it helps to know you are in safe hands. That’s why following along with trainer Sarah DiGiovanni is such a win. She talks you through each move in this routine, showing how to do them properly so you aren’t left second-guessing your form. With her prompts, it feels like you have a coach right in your living room keeping you on track.
This workout only calls for a pair of light dumbbells but don’t underestimate them. Even smaller weights can fire up your muscles when you’re working through controlled, higher-rep movements. The focus here is on building strength and definition without loading your joints with heavy plates. You will quickly find that it is the time under tension that counts, and by the end of two rounds your arms and shoulders will be feeling it.
Also, what makes this routine clever is how beginner-friendly it is. If you’re new to strength training or getting back into it after some time away, this is a manageable place to start. You get to learn the foundations, practice the movement patterns, and build a good base level of strength.
Once that foundation is in place, you can begin to challenge yourself with heavier weights. Then, if building muscle mass is one of your long-term goals, this type of workout sets the groundwork for hypertrophy by teaching you how to move well first.
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