10-Minute Seated Arm Workout (Follow Along with Dumbbells!)

10-Minute Seated Arm Workout (Follow Along with Dumbbells!)

💪 10-Minute Seated Arm Workout – Follow Along with Dumbbells! 🔥

Short on time or need a seated option? This 10-minute dumbbell workout is all about sculpting your arms and shoulders—no standing required. Using just a pair of dumbbells (I’m using 2x 10kg), we’ll hit your biceps, triceps, and shoulders with controlled, effective movements.

Perfect for when you want to train upper body strength without loading your lower body, or simply want to stay focused and efficient. You’ll feel the burn, pump, and progress in just one round.

Workout Format:
10 Exercises | 40 sec work / 20 sec rest
Interval Style // Seated // 2x Dumbbells

Today’s arm-focused lineup:
1. Shoulder Press
2. Supinated Shoulder Press
3. Shoulder Press
4. Supinated Shoulder Press
5. Lateral or Front Raise
6. Overhead Tricep Extension
7. Bicep Curl
8. Overhead Tricep Extension
9. Bicep Curl
10. Curl → Press → Extension Combo

Let’s build those arms—seated doesn’t mean easy. Follow along and feel the difference. 🔥

Warm up before here:    • QUICK 5MIN WARM UP // For before your workout  
Cool down and stretch after here:    • QUICK 5MIN Cool Down & Stretch Routine  

Follow along as I guide you through this workout. Take it at your own pace and take extra rests if needed!

https://www.samueljordanfitness.com
  / samueljordanfitness  
  / samueljordanfitness  
  / samueljordanfitness  
STRENGTH SHOP: https://www.strengthshop.co.uk?sca_re...

If you like the look of these kettlebells then head to @strengthshop via the link in my bio and use code SAMUEL5 for an extra 5% off at checkout

• • • •

00:00 INTRO
00:43 SHOULDER PRESS
01:43 SUPINATED SHOULDER PRESS
02:43 SHOULDER PRESS
03:43 SUPINATED SHOULDER PRESS
04:43 LATERAL OR FRONT RAISE
05:43 OVERHEAD TRICEP EXTENSION
06:43 BICEP CURL
07:43 OVERHEAD TRICEP EXTENSION
08:43 BICEP CURL
09:43 CURL → PRESS → EXTENSION COMBO
10:23 FINISH

Join my mailing list and receive FREE workout plans, recipes, news and all things fitness via the link in my bio at www.samueljordanfitness.comDISCLAIMER The exercises and workouts provided in this video are for educational purposes only. Before beginning this or any exercise program please consult a physician for appropriate exercise prescription and safety precautions. Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort you should stop immediately and consult a medical professional.