As a personal trainer, I know full-body strength is vital—but I have to admit, I enjoy arm days the most. There’s something satisfying about testing out new dumbbell upper-body workouts and finding a fresh challenge.
Beyond aesthetics, strong arms are essential for everyday tasks—lifting, pushing, pulling all rely on upper-body strength. Keeping these muscles conditioned helps us move efficiently through everyday life.
Recently I came across personal trainer Zarina Briggs and her four-move upper-body routine on Instagram, which consists of the four following moves:
- Zottman curl
- Alternating hammer curl
- Triceps kickback
- Skull crusher
Each move is performed for 10-12 repetitions per side. Briggs suggests doing three sets of each but I decided to challenge myself by doing the routine four times—here's what I found.
What I thought of the workout
A great introduction to intermediate movements
Movements like biceps and triceps curls are usually mastered quickly by beginners but this routine introduces advanced moves like the Zottman curl.
I rarely do Zottman curls and my biceps definitely felt it the next day. Soreness isn’t a measure of a good workout but it can indicate that your muscles have been worked in a new way. It’s been years since my biceps felt this level of fatigue so I’ll be adding this move to my routine.
It only targets the biceps and triceps
If your goal is to wear out your biceps and triceps, this is the workout for you. By my final set, my arms were completely fatigued.
However, your upper-body encompasses more than just your biceps and triceps. For a well-rounded routine I’d recommend incorporating chest, shoulders and back exercises too. This workout didn’t target those areas so would work best as a supplement to a workout rather than a complete upper-body session.
It’s quick and easy to follow
One of the biggest barriers to exercises is finding time. This routine is simple, efficient and doesn’t take long to pick up the moves—ideal for those who struggle to fit workouts into a busy schedule.
I completed four rounds in under 10 minutes but even two or three rounds would be sufficient for a quick exercise blast. If you’re short on time, this workout is a solid option for building arm strength and getting some movement into your day.
Shop adjustable dumbbells
Adjustable weights are great if you want to follow workouts like this at home because you can add more load as you become stronger. All of the below are taken directly from our guide to the best adjustable dumbbells, so they have been tried and tested by our team.
