This workout combines dumbbell and bodyweight moves to give you the ultimate arm burn [1]. Each move targets different areas of your upper body including the deltoids (shoulders), biceps, triceps, and traps. This workout will leave you feeling sore for days [2], and will also help you get lean, sculpted, strong arms.

Related:

If Today Is Arm Day, Here Are 59 of the Most Effective Moves You Can Do [3]

The Workout

Directions: Grab a pair of light to medium weight dumbbells and perform each exercise for 10 reps. It should take you about six to eight minutes if you don't take any rest between reps. Repeat this 10-move workout two to four times.

Overhead shoulder press
Bent-over row
Upright row
Overhead triceps extensions
Wide bicep curl
Bent-over reverse fly
Man maker burpee
Chaturanga push-up
Dolphin dive
Triceps dips

Explanations for each move are below, followed by a quick six-exercise stretch session for your upper body — you won't want to skip that!

Overhead Shoulder Press

• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.
• Do 10 reps total.

Bent-Over Row

• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
• Complete 10 reps.

Upright Row

• Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.
• Perform 10 reps.

Overhead Triceps Extensions

• Stand with your feet hip distance apart.
• Hold a dumbbell in each hand, pressing them together, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
• Complete 10 reps.

Wide Bicep Curl

• Stand with your feet slightly wider than hips-width-distance apart.
• Holding a dumbbell in each hand, hold the arms out wide with a slight bend in the elbows, palms facing up.
• Bend at the elbows, pulling the weights toward your ears.
• Extend the arms out wide again to complete one rep.
• Do 10 reps.

Bent-Over Reverse Fly

• Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
• Complete 10 reps.

Man Maker Burpee

• Start with a wide stance, toes slightly pointed out.
• Lower into a deep squat, grabbing your free weights with your hands.
• Walk or jump your feet back into plank position. Optional: do a push-up.
• From plank position, begin your row [4]: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
• Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
• Jump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.
• In a squat, curl your weights into the chest, and stand.
• Do an overhead press [5] by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
• Complete 10 reps.

Chaturanga Push-Up

• Start in a plank position with your arms and legs straight, shoulders above the wrists.
• Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.
• Complete 10 reps.

Dolphin Dive

• Begin in Quarter Dog [6] with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
• With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
• Inhale and press back to Quarter Dog to complete the rep.
• Perform 10 reps.

Triceps Dips

• Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
• Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows; this completes one rep.
• Complete 10 reps.

Child's Pose With Reach

• Kneel on your mat on your knees and lie your torso down onto your thighs and your forehead on the ground. Reach your arms forward. Hold this position for 20 to 30 seconds.
• Walk your hands over to the left to lengthen the right side of your spine. Focus on breathing into your right rib cage. Hold for 15 to 20 seconds, then walk your hands to the right to stretch the left side of your back.

Lunge With Reach and Twist

• From your runner's lunge, place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for 10 to 15 seconds.
• Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold this position for 10 to 15 seconds.
• Repeat this sequence on the other side.

Chest Opener With Forward Bend

• Stand with your feet hips-width distance apart. Interlace your hands behind your back and squeeze your shoulder blades together to stretch your chest. Keeping your legs straight, bend at the hips, tucking your chin and bringing your hands over your head.
• Relax the back of your neck, and if the stretch is too intense, release your hands, placing them on the backs of your thighs, and soften your knees. Hold for 20 to 30 seconds and slowly roll up to standing.

Shoulder Stretch

• Reach your left arm across your body at chest height. Support the left arm with your right elbow.
• Use your right arm to pull the left arm closer to your chest to increase the stretch.
• Hold this stretch for 15 to 20 seconds, then switch sides.

Triceps Stretch

• Reach your right arm overhead to lengthen the right side of your body. Maintain the length as you bend your right elbow, bringing your fingers to the middle of your upper back.
• Grab your right elbow with your left hand and gently pull the right elbow toward the left.
• Increase the stretch by lengthening the right side of your torso even more by bending sideways to the left.
• Hold for 15 to 20 seconds then switch sides.

Standing Side Bend

• Stand with your feet under your hips and interlace your fingers above your head with your palms toward the ceiling.
• Lengthen the right side of your torso as your lean to the left. Hold this for five seconds, then switch sides. Repeat two to three times on each side.