10 MIN Arm Workout with Dumbbells | Biceps Triceps and Shoulders

10-Minute Arms and Shoulder Workout Format: 40 sec exercise / 8–10 sec rest Equipment: Dumbbells + Bodyweight Focus: Shoulders, arms, back, chest, and core strength Muscles worked by exercise: • Shoulder Press – deltoids (front & middle), triceps, upper chest • Hammer Curl – biceps, brachialis, forearms • Upright Row – lateral deltoids, traps, biceps • Curl to Press – biceps, deltoids, triceps • Front to Lateral Raise – anterior deltoids, lateral deltoids, upper traps • Triceps Kickback – triceps (primary), rear deltoids (secondary) • Reverse Fly – rear deltoids (primary), rhomboids, middle traps • Bent Arm Raise – lateral deltoids, supraspinatus, traps • Up Drive (Front Raise variation) – anterior deltoids, upper chest, core stabilizers • Triceps Extension – triceps (all three heads) • Standing Y Raise – lower traps, rear deltoids, rotator cuff, shoulders • Front Raise to Triceps Extension – anterior deltoids, triceps, core • Plank Up-Down – core (abs, transverse abdominis), shoulders, triceps • Knee Push-Up – chest, triceps, shoulders, core • Renegade Row – back (lats, rhomboids), core, shoulders, biceps • High Plank – core, shoulders, chest, deep stabilizer muscles Workout benefits: This workout strengthens the shoulders, arms, back, chest, and core, improves posture, builds lean muscle, and increases upper body endurance. The Gear I Use: https://amzn.to/46Mn9zc https://amzn.to/3UhxR9q https://amzn.to/4n3eVYf 🔔 SUBSCRIBE for more quick, effective workouts that fit your schedule. 🎵 Copyrighted music licensed from Lickd. https://lickd.co If U Need It by Sammy Virji, https://t.lickd.co/l/Y6nlqgMy7gd 🎵 Copyrighted music licensed from Lickd. https://lickd.co Thinking Bout You by Ariana Grande, https://t.lickd.co/l/jy0XJb81PZO 🎵 Copyrighted music licensed from Lickd. https://lickd.co You & Me (Rivo Remix) by Disclosure, Eliza Doolittle, Rivo, https://t.lickd.co/l/jd7d0A137Wk 🎵 Copyrighted music licensed from Lickd. https://lickd.co Break My Heart by Dua Lipa, https://t.lickd.co/l/V2XbdPjylMR Instagram   / veronica_go_fitness   ______________________ Business Inquires [email protected] ______________________ Disclaimer: This workout is created for general fitness purposes and may not be suitable for everyone. Please consult your doctor or a certified health professional before beginning any new fitness program, especially if you have any pre-existing medical conditions or injuries. By participating in this workout, you acknowledge and accept full responsibility for your health and safety. I am not liable for any injuries, accidents, or health issues that may result from following this video. Always listen to your body, modify when needed, and take breaks when necessary. Let’s move safely and get stronger—together!