Time: 15 minutes
Equipment: 5–10 pound dumbbells for beginner/intermediate, 12 pounds for advanced
Good for: Biceps- and back-toning
Instructions: Choose six moves below (three from the first five moves, and three from the last five). For each move, do three to four sets of 12 reps, resting as needed in between sets. Then continue to the next move.
1 Biceps CurlHow to: Stand with feet hip-width apart, holding a pair of dumbbells at sides. Palms should be facing forward, with back straight and chest upright. Without moving upper arms, bend elbows and curl weights toward shoulders. Slowly lower the dumbbells back to starting position with control. That's one rep.
2 Hammer CurlHow to: Stand with feet hip-width apart, holding a pair of dumbbells at sides. Palms should be facing inward, with back straight and chest upright. Without moving upper arms, bend elbows and curl weights toward shoulders. Slowly lower the dumbbells back to starting position with control. That's one rep.
3 Wide Biceps CurlHow to: Stand with feet hip-width apart, holding a pair of dumbbells in each hand. Glue elbows to sides, but hold forearms out at a 45-degree angle away from body. Without moving upper arms, bend elbows and curl dumbbells toward shoulders. Slowly lower dumbbells back to starting position with control. That's one rep.
4 Crossbody Alternating Biceps CurlHow to: Stand with feet hip-width apart, holding a pair of dumbbells at sides. Palms should be resting against the front of thighs, with back straight and chest upright. Keeping elbows glued to your side, raise right dumbbell toward left shoulder shoulder. Return to start. Repeat on the other side. That's one rep.
5 Isometric Biceps HoldHow to: Start standing, feet hip-width apart. Hold a pair of dumbbells at your sides, with palms facing body, and keep back straight and chest up. Without moving upper arms, bend elbows and curl the weights until arms form a 90-degree angle, palms rotating slightly to face up. Hold here for 30 seconds, then lower back down. That's one set. This is a great move to end your workout.
6 Bent-Over RowHow to: Stand with feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand. Hinge forward from hips to lower chest toward the floor, arms hanging directly from shoulders and palms facing toward body. Brace core, then pull the weights toward your rib cage, squeezing shoulder blades together. Pause, then lower back to start. That’s one rep.
7 Single-Leg RowHow to: Hold a dumbbell in left hand, palm facing body, and raise left foot behind you. Hinge forward, letting the weight hang directly under shoulder as you lower torso and raise right leg until both are parallel to the floor. This is the starting point. Bring the dumbbell to rib cage; pause, then slowly lower back to start. That's one rep. Complete all reps, then switch sides for one full set.
8 Reverse FlyHow to: Grab a pair of dumbbells and stand with feet hip-width apart and knees bent. Hinge forward at hips and let arms hang straight down from shoulders, palms facing body. Raise both arms out to sides and squeeze shoulder blades together. Return to start. That's one rep.
9 Good MorningHow to: Stand with feet shoulder-width apart and hold a dumbbell behind back in both hands. Keeping knees slightly bent and torso straight, slowly hinge from hips until upper body is parallel to the floor. Hold for five seconds and return to start. That's one rep.
10 Single-Arm Rear Delt RaiseHow to: Grab a dumbbell in left hand and bend forward at hips, resting right hand on thigh for stability. Let the dumbbell hang straight down from shoulder, palm facing forward. Without moving torso, raise arm straight back until it's a few inches above your body. Pause, then slowly return to the starting position. That's one rep. Complete are reps then switch sides for one full set.
Tatiana Lampa, CPT Certified Personal Trainer Tatiana Lampa is an ACSM-certified personal trainer and instructor at Fit House in New York City.