Despite what the other bros will tell you, you don’t need to spend hours in the gym to make big arm gains. This 10-minute arm workout will leave you with a strong pump and long-term muscle benefits.

We’ve incorporated different pieces of equipment and varying grips to challenge your muscles (and your grip strength) to promote more muscle growth. We’re also focusing on three main areas of the arms: biceps (hitting the long head and the short head), triceps, and forearms.

Choose weights that will be challenging if you hit the max number of reps but not so heavy that your form suffers. Keep lighter weights nearby in case you need to swap out from one circuit to the next. Move through the eccentric motion of each lift slowly to make sure you’re not using momentum to power from one rep to the next.

Directions 

Keep moving for the full 10 minutes, going through the circuit as many times as possible.

Alyssa Ages, C.P.T., is a strength coach at CrossFit Metric and athlete with PowerNYC Training.