Megan Roup, the trainer to A-list celebrities including Dakota Johnson, Kate Hudson and Sabrina Carpenter, has shared three movements that can help you to build muscle in your arms, back and shoulders in just three minutes in a recent Instagram post.
‘It’s the perfect workout between Zoom calls, lunch, or if you just need a movement break,’ said Roup, founder of The Sculpt Society training platform, in the video.
It’s the latest instalment in a series of arm workouts released by Roup, with previous sessions featuring exercises targeting your triceps or using only bodyweight movements.
In this strength-focused edition, Roup uses a 12 pound (5.4kg) dumbbell, but she recommends choosing a dumbbell that feels challenging while allowing you to maintain good form.
Megan Roup’s 3 moves for strong arms and shoulders
Complete 2–3 sets of 8 reps on each arm
Targets: shoulders, triceps
Stand with your feet hip-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inward in a neutral grip. Keep your other arm resting by your side.Keep your head and spine neutral, shoulders relaxed, and core braced.Press the dumbbell overhead until your arm is fully extended, keeping your wrist stacked over your elbow.Avoid arching your lower back or using your legs to generate momentum.Lower the dumbbell back to shoulder height with control. For an added challenge, ‘go slower’, says Roup, to increase time under tension.
Finish all reps on one side before switching arms. 
Targets: upper back, shoulders
Stand with your feet hip-width apart and hinge forward at your hips, keeping a slight bend in your knees.Hold a dumbbell in one hand with your arm hanging straight down toward the floor.Brace your core and keep your back straight and spine neutral.Draw the dumbbell toward your waist, keeping your elbow tucked close to your side. ‘[Drive] that elbow towards the back wall,’ says Roup – you should ‘feel your upper back [working].’ She also advises not letting your ribs flare out and up: ‘Close that rib cage,’ she instructs. Pause for 1-2 seconds, then slowly lower the dumbbell back to the starting position.Finish all reps on one side before switching arms.
Targets: biceps, forearms
Stand with feet hip-width apart, holding a dumbbell in one hand, palm facing forward. Keeping a slight bend in your knees, engage your glutes and core.Bend your arm, lifting the weight to chest height in a slow, controlled movement.Keep your elbow close to your side and avoid swinging your torso or shoulder to lift the weight. Make sure your shoulders are relaxed, and your head, neck and spine are neutral.Lower your weight back down to your thighs by straightening your arm.For an added challenge, stop the curl when your forearm is roughly parallel to the floor, then slowly lower the weight back down.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
