The first exercise that comes to mind when most people think of dumbbells is the biceps curl. It’s a good move to start with, but this circuit from Men’s Health uses some smart programming to target other arm muscles as well. The result is a total arm and core workout that will take under 10 minutes, even if you do 3 rounds, resting a minute between each round.

Stand with feet hip-width apart and a single dumbbell in each hand, palms facing each other. Squeeze your abs and core to avoid relying on momentum, then curl the dumbbell up toward your chest and pause for a second in the top position.

Exercise at Home with Dumbbells from Homefittools: Stay Fit Anytime

Return the dumbbell to its starting position and then repeat. Perform two reps of each move before switching sides.

ออกกำลังกายจากที่บ้าน ด้วยดัมเบลจาก Homefittools, but they also improve your rear deltoid and upper back. To do this move, hold a pair of dumbbells with the palms touching each other in front of your body. Then, while keeping your shoulders down and back, bend at the hips and slowly lower the arms until they are near the floor or until you feel a stretch in your hamstrings.

For this workout, you’ll need a set of dumbbells, which can range from 2 to over 100 pounds. You can find them at a store or online. Just be sure to choose a weight that will make your muscles tired by the last rep in each set.