MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

{headline}

{headline}

Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

15 Minute Arm-Strengthening Dumbbell Workout

15 Minute Arm-Strengthening Dumbbell Workout

{headline}

{headline}

4 Exercises You Absolutely Need To Include In Your Next Arm Workout

4 Exercises You Absolutely Need To Include In Your Next Arm Workout

Win The Arms Race

Win The Arms Race

Summer Guns By New MH Fitness Director: Chief Brabon

Summer Guns By New MH Fitness Director: Chief Brabon

Are You Fit Enough For The FBI? This Test Will Tell You

Are You Fit Enough For The FBI? This Test Will Tell You

This 25-Minute Workout Will Grow Big Biceps

This 25-Minute Workout Will Grow Big Biceps

'I Only Did Waiter Curls For A Month - Here's What Happened'

'I Only Did Waiter Curls For A Month - Here's What Happened'

7 Dumbbell Exercises For Shredding Your Abs

7 Dumbbell Exercises For Shredding Your Abs

  1. Home
  2. Arm Workouts

Got 10 Minutes? Blast Your Arms With This Dumbbell Workout

10 minutes, 3 moves and a lot of pump. Get to it - by Edward Cooper
  • 21 May 2019

When it comes to your gym time, it's important to remember that you don't have to spend hours and hours in the weights room to get noticeable results.

Similarly, you don't have to go on a safari around the gym and use endless pieces of kit to get the physique you want. In fact, some people don't even need to go to the gym.

The workout, above, ticks all of these boxes and more. As it's only 10 minutes long, the workout's especially handy if your arm routine or upper-body finishers have got a little stale.

"We're going to get jacked with a high-volume workout," says the workout's mastermind Ngo Okafor, C.P.T. For the workout, all you'll need is a weights bench and a pair of dumbbells. There's only three exercises here — bicep curls, bench dips and skull-crushers — but that doesn't mean you won't be challenged. If the weights feel heavy, check your ego and go a little lighter.

Follow the coaching cues in the video above and make sure you own every rep — don't rush through them. Now get to it.

Round 1

  • Bicep Curl 21s

7 reps low-to-mid, 7 reps -mid-to-high, 7 full range

  • Bench Dips

20 reps

  • Skullcrushers

20 reps

Round 2

  • Bicep Curl 21s

7 reps low-to-mid, 7 reps -mid-to-high, 7 full range

  • Bench Dips

20 reps

  • Skullcrushers

20 reps

Round 3

  • Bicep Curl 21s

7 reps low-to-mid, 7 reps -mid-to-high, 7 full range

  • Bench Dips

20 reps

  • Skullcrushers

20 reps

This article originally appeared on Men's Health UK

  • Fitness
  • Arm Workouts
  • Bicep Workouts

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Chase An Epic Arm Pump With This Reverse-Pyramid Workout

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Training One Arm Will Reportedly Boost Muscle Growth In The Other

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

{headline}

{headline}

Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

Inspired By Chris Noth's Guns, We Look At How To Build Bigger Arms After 40

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

15 Minute Arm-Strengthening Dumbbell Workout

15 Minute Arm-Strengthening Dumbbell Workout

{headline}

{headline}

4 Exercises You Absolutely Need To Include In Your Next Arm Workout

4 Exercises You Absolutely Need To Include In Your Next Arm Workout

Win The Arms Race

Win The Arms Race

Summer Guns By New MH Fitness Director: Chief Brabon

Summer Guns By New MH Fitness Director: Chief Brabon

Are You Fit Enough For The FBI? This Test Will Tell You

Are You Fit Enough For The FBI? This Test Will Tell You

This 25-Minute Workout Will Grow Big Biceps

This 25-Minute Workout Will Grow Big Biceps

'I Only Did Waiter Curls For A Month - Here's What Happened'

'I Only Did Waiter Curls For A Month - Here's What Happened'

7 Dumbbell Exercises For Shredding Your Abs

7 Dumbbell Exercises For Shredding Your Abs

MensHealth
  • About Us
  • Contact Us
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now