Dakota Johnson is known for keeping an active routine, but her trainer Megan Roup has another simple way to fit strength work into a busy day. Roup recently shared three dumbbell exercises that target the arms, shoulders, and back in just three minutes.

Roup, who trains celebrities including Johnson, Kate Hudson and Sabrina Carpenter, shared the short routine on Instagram. The workout is designed as a quick movement break between Zoom calls.

“It’s the perfect workout between Zoom calls, lunch, or if you just need a movement break,” Roup said in the video.

The routine uses a 12-pound dumbbell, although Roup recommends choosing a weight that feels challenging without compromising your form.

Each movement works one arm at a time, giving you a simple way to add resistance training without needing a full gym setup.

1. Single-arm shoulder press

According to an Instagram video shared by Roup on August 26, the first exercise targets the shoulders and triceps.

Stand with your feet hip-width apart and hold a dumbbell at shoulder height in one hand. Keep your palm facing inward, brace your core, and press the weight overhead without arching your lower back.

Lower the dumbbell slowly back to shoulder height before completing the next repetition. Roup suggests slowing the movement down for an added challenge.

2. Single-arm bent-over row

Next comes a movement focused on the upper back and shoulders.

Hinge forward at the hips while keeping a slight bend in your knees and your back straight. Let the dumbbell hang toward the floor, then pull it toward your waist while keeping your elbow close to your side.

Roup cues you to drive the elbow toward the back wall as you row. She also advises keeping the ribs from flaring upward while maintaining a braced core.

3. Single-arm biceps curl

The final movement targets the biceps and forearms.

Stand with your feet hip-width apart and hold the dumbbell with your palm facing forward. Keep your knees slightly bent, engage your glutes and core, then slowly curl the weight toward your chest.

Avoid swinging your body or shoulders to move the dumbbell. Lower the weight with control, and for an extra challenge, pause when your forearm reaches roughly parallel to the floor before completing the repetition.

The three-move routine covers several major upper-body muscles without requiring much equipment or time. For anyone looking to add more strength work to a busy schedule, Roup's approach keeps the session short while still using resistance.

Written by

Evince Das

Edited by

Rudra Dubey