If you’re looking to tone and sculpt your arms, you’re in the right place! Whether you want to feel stronger, show off those muscles, or simply add a little extra definition, this workout has the potential to become your go-to routine. Designed to target your biceps, triceps, and shoulders, these exercises combine the perfect mix of muscle activation and effective movements to give you the arms you’ve always wanted.
What’s great about this workout? You don’t need to spend hours at the gym to see results—just a few focused sets with the right moves, and you’ll be feeling (and seeing) the difference in no time. 10 minutes is all that you need. Plus, these exercises are super versatile, making them ideal whether you’re working out at home or hitting the gym. So grab a set of dumbbells, find your favourite workout playlist, and get ready to feel empowered as you tone and strengthen those arms. Here a detailed plan for you to follow: 

 

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1. Eccentric Triceps Pushup

How to do it:

• Start in a traditional pushup position, but with your hands positioned closer to your torso (narrower stance).
• Lower yourself slowly, focusing on a slow, controlled descent. Aim for a 3-5 second descent as you bring your body down.
• Once your chest is near the ground, press back up with a more explosive movement (you can do the press-up faster, but keep control).
• Repeat this movement for the desired reps.

Why it is effective:
Eccentric Training focuses on the lengthening of the muscle (lowering phase). This type of training helps to build muscle strength and mass because muscles tend to generate more force during eccentric contractions. Also, the narrow hand position places more emphasis on the triceps and chest, making it a great movement for targeting those muscles while also engaging your shoulders.

 

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2. Dolphin Pushup

How to do it:

• Begin by positioning yourself in a forearm plank, with your elbows directly under your shoulders.
• Lift your hips toward the ceiling, bringing your body into a pike position (similar to a down-dog position in yoga).
• Lower your body by bringing your forehead toward the ground, keeping your forearms on the floor.
• Once your head is just above the floor, reverse the movement and push your body back into the pike position.
• Repeat for the desired number of reps.

Why it is effective:
These dolphin push up targets the shoulders, core, and upper chest, and it also engages your triceps and arms. Being a variation of the traditional pushup,  these dolphin push ups emphasise the shoulders more than a regular pushup would. The inverted position also aim to strengthen the shoulder girdle and with time  improve shoulder stability and mobility

 

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3. Zottman Curl

How to do it:

• Start by holding a dumbbell in each hand with your palms facing forward (supinated grip), like a standard bicep curl.
• Curl the weights up, keeping your elbows close to your torso.
• At the top of the curl, rotate your wrists so your palms face down (pronated grip).
• Slowly lower the weights with the palms facing down, controlling the descent.
• Once the weights are at the bottom, rotate your wrists back to the supinated position and repeat the movement.

Why it is effective:
The Zottman Curl combines both a supinated curl (which works the biceps) and a pronated curl (which works the forearms and brachioradialis, a muscle in the forearm). This exercise targets multiple parts of the arm from biceps in the supinated position to the  forearms in the pronated position. The alternating grips help build overall arm strength and muscular endurance while preventing the plateau that often occurs when performing only one type of curl. Hency injury prevention is also achieved. More often than not, the forearms is an underdeveloped area for many people. To strengthen it the lowering phase (eccentric) with a pronated grip is quite effective.

 

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4. Hammer Curl

How to do it:

• Stand with a dumbbell in each hand, arms fully extended, and your palms facing your torso (neutral grip).
• Keep your elbows close to your torso as you curl the weights toward your shoulders, maintaining that neutral grip (palms facing each other).
• Squeeze your biceps at the top, then lower the weights back down slowly to the starting position.
• Repeat for the desired reps.

Why it is effective:
The Hammer Curl targets the biceps as well as the brachioradialis, a muscle in the forearm.The neutral grip (palms facing each other) of this curl activates the forearms more than traditional curls. This eventually helps to build stronger forearms and biceps. Working both the biceps and forearms together, hammer curls can improve overall arm strength and size.

 

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5. Dumbbell Triceps Pushback (also called Triceps Kickback)

How to do it:

• Begin by standing with a dumbbell in each hand, with your knees slightly bent and your torso leaning forward at a 45-degree angle.
• Keep your upper arms close to your body, and bend your elbows so your forearms are perpendicular to the ground.
• Push the dumbbells back, extending your arms fully behind you while keeping your elbows locked in place.
• Squeeze your triceps at the top of the movement, then slowly return to the starting position.
• Repeat for the desired number of reps.

Why it is effective:
The Dumbbell Triceps Pushback (Triceps Kickback) primarily targets the triceps, specifically the long head, which is the larger portion of the muscle. It helps to isolate the triceps and develop the muscle's definition and strength. This pushback also helps the movement and focus on a full extension of the arm, this exercise maximises triceps engagement.

 

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6. Skull Crusher (also called Lying Triceps Extension)

How to do it:

• Lie flat on a bench, holding an EZ curl bar or a pair of dumbbells with an overhand grip (palms facing your head).
• Start with the weights extended above your chest, arms fully extended.
• Lower the weights toward your forehead by bending at the elbows, keeping your upper arms stationary.
• Once the weights are near your forehead (just above), extend your arms back to the starting position, squeezing the triceps at the top.
• Repeat for the desired reps.

Why it is effective:
Skull Crushers are highly effective for isolating the triceps, especially the long head of the triceps, which helps with overall triceps development. The exercise targets the triceps through a range of motion that fully stretches the muscle, promoting growth and strength. The movement is done in a controlled manner, focusing on the eccentric (lowering) phase to maximise muscle activation.

 

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7. Lateral Raise

How to do it:

• Stand with a dumbbell in each hand, arms fully extended by your sides with palms facing your body.
• With a slight bend in your elbows, raise the dumbbells outward and upward, leading with your elbows (not your hands), until your arms are parallel to the floor.
• Keep your core engaged and avoid swinging the weights.
• Lower the dumbbells back down slowly to the starting position, maintaining control.
• Repeat for the desired number of reps.

Why it is effective:
Lateral Raises primarily target the lateral deltoids (middle part of the shoulders), which are crucial for creating broader, more defined shoulders. This movement is great for isolating the shoulder muscles and improving shoulder width and definition. It helps improve shoulder stability, which is essential for many pressing and lifting movements.

 

This article has been verified by Vijay Simha, Head Trainer At UR.Life, Kavuri Hills, Hyderabad. 

 

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