10-Minutes Workout for Stronger Biceps, Triceps, and Shoulders

You want to watch Netflix, but you also want to do a little strength training. A remedy? You may complete this 10-minute arm workout while watching your favourite TV programme. Although ten minutes may seem too short to accomplish much, you can definitely get in some high-quality strength work with the appropriate routine and sufficiently difficult weights.

Francine Delgado-Lugo, CPT, movement and strength coach, and creator of Form Fitness Brooklyn, designed the following brief but efficient arms workout for SELF that you can perform while sitting on a chair or couch in front of the TV or while standing up. This exercise is perfect for your next at- home movie marathon because it doesn't need much movement. 

Through exercises like the Arnold press, overhead triceps extension, bent-over reverse fly, lateral raise, and cross-body curl, this workout focuses largely on your biceps, triceps, and shoulders. Bonus: It also doubles as a "chest and back workout in disguise," Delgado-Lugo tells SELF. That's because many of the exercises call for your back and chest muscles to aid, either by directly moving the weight or by stabilising your while other muscles work.

For instance, in the lateral rise, your back muscles assist in controlling the weight as you lift and lower it while your shoulders serve as the main movers. Furthermore, when performing a reverse fly, your back muscles elevate the weights, but your chest muscles help you control them as you drop them back down. In conclusion, "the workout has a lot going on." It really works the upper body. Of course, with a focus on the arms in particular.

THE EXERCISES

You'll require two sets of dumbbells. For the bent-over fly and lateral raise, use a light set; for the Arnold press and, maybe, the cross-body curl and overhead triceps extension, use a medium-weight set. (You might need to use the low weight on these exercises depending on your biceps and triceps strength.) When performing 10 repetitions seems difficult but not so difficult that you compromise your form, you are utilising the proper weight. 

This exercise can be performed standing (as demonstrated), sitting on a chair, or on a coach. Assume a seated position with your feet firmly on the ground if you're sitting.

EXERCISES

1. ARNOLD PRESS

2. OVERHEAD TRICEPS EXTENSION 

3. BENT-OVER REVERSE FLY 

4. CROSS BODY BICEPS CURL 

5. LATERAL RAISE

Directions :-

Before moving on to the following exercise in the circuit, perform each exercise for 10 reps. Only pause between workouts if you truly feel the need for a rest.

Take a minute to relax after performing all five moves. Make the circuit a total of three times.

1. ARNOLD PRESS

• Sit up straight with your feet planted firmly on the ground, or stand with your feet shoulder-width apart as shown. Above your collarbone, with your elbows bent and your palms facing in, hold a dumbbell in each hand.

• With the palms facing forward, extend your arms so that the dumbbells are above your shoulders.

• Lift the dumbbells up and straighten your arms above your head.

• Reverse the process to descend again. That is one rep.

• Perform 10 repetitions.

2. OVERHEAD TRICEPS EXTENSION 

• Sit up straight with your feet planted firmly on the ground, or stand with your feet about hip-width apart as shown. With your elbows bent and pointing up towards the ceiling, hold a weight in each hand behind your neck. Pull your elbows as near to your head as you can while pressing the weights together until they are touching. This is where everything begin.

• Straighten your elbows and raise the weights directly above your head without moving your upper arms. Keep your core strong and your shoulders low.

• After pausing for a little moment, gradually bring the weights back behind your head. That is one rep.

• Perform 10 repetitions.

3. BENT-OVER REVERSE FLY 

• Sit up straight with your feet planted firmly on the ground, or stand with your feet about hip-width apart as shown. With your palms facing in and your arms resting along the sides of your legs, hold a small dumbbell in each hand.

• Knees should be slightly bent if you're standing. Keep your back straight while you lean forward at the hips.

• Lift the weights slowly up and out to the sides until they are in line with your shoulders while keeping your elbows slightly bent.

• Carefully lower them back down. That is one rep.

• Perform 10 repetitions.

4. CROSS BODY BICEPS CURL

• Hold a dumbbell in each hand, palms facing in, while standing or sitting.

• Keep your palms facing in as you curl one dumbbell up across your body towards your opposite shoulder. When you get to the peak, squeeze your biceps.

• Return your arm to its starting position slowly. On the opposite side, repeat. That is one rep.

• Continue switching sides for a total of 10 repetitions.

5. LATERAL RAISE

• Hold a dumbbell in each hand while standing with your feet about hip-width apart, your arms lying along the front of your legs, and your palms facing your legs. This is where everything begin. (You can also do this while seated with your feet firmly planted on the ground.)

• Consider moving the weights as far apart as you can and raising them to shoulder height by bringing them out to your sides. Avoid raising them above shoulder height because doing so will activate muscles that aren't meant to be used for this.

• Lower them to their initial position once more. That is one rep.

• Perform 10 repetitions.