Bodyweight exercises are great, but if you really want to build muscle, using weights will give you that edge up — and you don't have to spend hours in the gym lifting heavy barbells. This four-minute workout uses dumbbell exercises [1] only, and we promise, your arms will be burning by the end!

The Workout

Directions: You'll need a light pair of dumbbells for this workout, so choose a weight depending on your strength, between three and 15 pounds. Perform each move below for 30 seconds, without rest. For even more of an arm burn, repeat this workout a total of three times.

If you have shoulder issues or tightness, it's always a good idea to warm up your upper body before going into a workout. Do some arm circles [2], a few Down Dog to Tuck-Toe Up Dogs [3], and some band pull aparts [4].

The Exercises:
Wide Bicep Curl
Bent-Over Row
Triceps Kickback
Overhead Shoulder Press
Upright Row
Bent-Over Reverse Fly
Bicep Curl
Overhead Triceps Extensions

Details of how to do each move are below.

Wide Bicep Curl

• Stand with your feet slightly wider than hips-width distance apart.
• Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
• Bend at your elbows, pulling the weights toward your ears.
• Extend your arms out wide again to complete one rep.
• Complete as many reps as you can with correct form for 30 seconds.

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.
• Perform as many reps as you can with proper form for 30 seconds.

Triceps Kickback

• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
• This counts as one rep. Do as many reps as you can with correct form for 30 seconds.

Overhead Shoulder Press

• Hold a dumbbell in each hand just above your shoulders, palms facing in.
• Straighten your arms above you.
• Bend your elbows coming back to the starting position to complete one rep.
• Perform as many reps as you can with proper form for 30 seconds.

Upright Row

• Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your 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.
• Complete as many reps as you can with correct form for 30 seconds.

Bent-Over Reverse Fly

• Holding a dumbbell in each hand, stand with your 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. Do as many reps as you can with correct form for 30 seconds.

Bicep Curl

• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to your chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.
• Do as many reps as you can with proper form for 30 seconds.

Overhead Triceps Extensions

• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, 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.
• Perform as many reps as you can with correct form for 30 seconds.