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Grab your dumbbells and get to work. Folding Squat Rack

Picture this: It’s Friday night. You’re headed out (on a date, dancing with your friends, grabbing dinner at a fave restaurant, you name it!) and hoping to feel fierce. So, you pick out one of your favorite tops—sleeveless and totally sexy. Your arms are feeling so strong. (I'm talking Natalie Portman- or Brie Larson-level defined muscles.)

If you’d like to make some version of that scenario a reality, keep reading: With this 7-minute (really!) routine from trainer Kristina Earnest, CPT, you’ll use heavy dumbbells to sculpt strong arms of your very own.

Here’s the thing about lifting heavy: Yes, it can give you more muscle definition, according to Earnest, but it’s (more importantly) beneficial for your health and day-to-day life. “A stronger upper body will improve your push-up form, help you lift objects overhead, or pull in the garbage bins,” she says. In other words, lifting heavy is a win-win.

Meet the expert: Kristina Earnest, CPT, is a certified personal trainer and leads a variety of workouts online, on her app, and IRL.

Now, you might wonder what counts as “heavy.” Good question: “It’s definitely not a one-size-fits-all type of thing,” Earnest says. Her rule of thumb is that you should be able to complete the prescribed reps properly—and the last few reps might feel a bit more challenging. That means, you shouldn’t be shaking by the second rep or flying through them all. Err on the side of caution to start, she adds, and recognize that what’s “heavy” can change based on the exercise.

Time: 7 minutes | Good for: Upper body | Equipment: Dumbbells and/or kettlebells

Instructions: You have the option to do this workout for time or for reps. If you’re using a timer, perform each exercise for 30 seconds, rest for 15 seconds, then move on to the next exercise. Go through the circuit twice, resting as needed between rounds. If you’re going for reps, perform 10 reps for each exercise, then move on to the next exercise and repeat for three rounds.

Workout it in: Earnest recommends adding this heavy arms workout to your routine twice a week, but not on back-to-back days to see results and let your upper bod recover sufficiently.

Why it rocks: Earnest likes that this move works the front of your body and helps with balance and stability when you’re working other parts of the upper body.

What it works: The main focus is the chest (specifically your pectoral muscles), but your triceps and supporting muscles in your shoulders (primarily the front deltoids) will be put to work a bit as well, Earnest says.

Why it rocks: This one is an all-over upper-body burner, Earnest says. It recruits pretty much all your muscles from the waist up.

What it works: You’ll work your deltoids, traps, biceps, and triceps—and you’ll feel it a little bit in your core, according to Earnest.

Why it rocks: Curls are an upper-body staple, Earnest notes. But the grip you’ll use with this move allows you to lift heavier, she explains.

What it works: This one works the biceps, per Earnest.

Why it rocks: This is another movement that allows you to lift heavier than you would with other upper-body dumbbell movements, Earnest says, because the back of your body is very strong.

What it works: You’ll work your rear deltoids and mid to lower traps with this move, along with your lats, Earnest says.

Why it rocks: What makes this move special is that it’s more explosive than the others, Earnest explains. “Adding a little bit of that cardiovascular activity in a strength workout really gives a good blend,” she adds.

What it works: This exercise will work a bunch of different muscles, according to Earnest. You’ll target your shoulders (think: deltoids and rotator cuffs) and upper back (you should be engaging your traps) as you press the weight overhead, and the muscles in your chest (think: your pecs) will work to keep you upright once you’re locked into that position while your forearm muscles help balance the weight on your wrist. As you bring your arm back down, you’ll target your triceps, she adds.

Cheap Weight Plates Alternative: Use one dumbbell or kettlebell, as shown, and complete all reps on one side, then switch arms.