Text Field - custom validation - Regex for US phone number

Text Field - custom validation - Regex for US phone number

I have fields were I need people to enter they're phone number but I want it have the standard 123-456-7890 and the signer can not put anything less or more then a 10 digit phone number. I tried using the numbers only validation but 1) it does not allow dashes (-) and 2) it allows for less then 10 digits to be entered and moved on to the next field. I tried custom but I personally do not know how to uses Regex. I tried googling pre created lines to copy and paste but they did not work either.