The best workouts are challenging, effective, and easy to repeat. They fit seamlessly into your life—making consistency simpler and progress more achievable.
You won’t always have an hour to spend at the gym, and when time is tight, you need a workout that gets you in and out while still moving you towards your goal.
Enter: Muscle in Minutes, a WH+ workout series dedicated to getting you real muscle and strength gains in only 10 minutes. Yes, really.
It may sound too good to be true, but effective muscle-building workouts don’t have to be long. Why? Because muscle growth is sparked by effort. As long as you’re pushing yourself enough to take you to two or three reps short of failure, you can give your muscles the stimulus they need to grow.
That’s exactly what this upper body pull workout is built to do. It combines simple yet effective exercises to give your back, biceps, and rear delts the challenge they need—so long as you’re pushing yourself with weights that feel demanding.
Led by me, Cori Ritchey, CSCS, personal trainer and fitness editor here at WH, all five Muscle in Minutes workouts were built with flexibility in mind. Whether you have 10, 20, or 50 minutes to spare, you can build a workout that works with the time you have.
Ready to get started? Push play to get that back and bicep burn you’re looking for—and find the other four videos, below.
Watch Now: Upper Body Pull
Time: 10 minutes | Equipment: light and medium dumbbells | Good for: back, biceps, rear delts
Warm Up
30 seconds each
Upward to Downward Dog
Thread the Needle
Ws + Ts
The Workout
45 seconds of work / 15 seconds of rest / 3 sets each
Tripod Row
Biceps Curl
Chest Supported Fly
Video Director Janie Booth
Director of Photography Derrick Saint Pierre and Romy Rainer
Video Editor Josh Archer
Hair and Makeup Sara Jade
Photographer Rona Ahdout
Find the Perfect Women’s Health Training Program for You
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
