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10-Minute Arm Pump AMRAP

10 min · AMRAP

Arm hypertrophy / pump with shoulder and triceps endurance

How it runsMove continuously for 10 minutes with minimal rest

The round

  1. 6
    Halos one direction + 6 halos the other direction
  2. 25
    Bench dips
  3. 6
    Helicopters one direction + 6 helicopters the other direction
  4. 25
    Bench dips
What AMRAP means

AMRAP means As Many Rounds As Possible. You move through the list of exercises in order, over and over, for the full time window. Chase quality rounds, not a sloppy sprint.

Scaling options

All loaded movements can be performed with either a dumbbell or kettlebell. Use a lighter load for halos and helicopters; reduce dip reps; use assisted bench dips or a higher surface; use one arm at a time if needed.

Back-friendly · McGill method

Keep ribs down and core braced during halos and helicopters so the low back does not arch. Keep shoulder range pain-free on dips.

The idea

Designed for a strong local arm pump; compare performance of this shorter workout post against the longer full-session content.

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