Valentin Bosioc
Everybody needs to have awesome toned arms. There are tones of exercises and tones of reasons to get those arms toned in.
There are tons of reasons to give your arms some exercise attention, even if you just have a few minutes available to do so. A good thing about arms workouts is that they don’t need to be very long, as this 5-minute arms workout shows below.
Supersetting, or performing two exercises consecutively followed by a short rest or no rest, is a very time-efficient strategy, which is perfect for days when you barely have any time to devote to exercise. You can use this workout as a standalone routine when you’re short on time, or as a finisher added onto a longer workout.
You can do this after an upper-body workout with compound movements such as push-ups, rows, or overhead presses to really burn out your arm muscles, since your biceps and triceps will be working in those bigger moves too. If you want to really focus on your arms in your workout routine, you can do this biceps and triceps workout three times a week!
Are your muscles saying that they’re ready to give this biceps and triceps workout a try? Here’s what you need to get started!
The Workout:
Superset 1
- Hammer biceps curl
- Skull-crusher
Superset 2
- Biceps curl
- Triceps kickback
How to:
For Superset 1:
Perform each exercise for 30 seconds before moving on to the next. Try not to rest between moves. Repeat for two total rounds. Rest 1 minute after both rounds are done.
For Superset 2:
Perform each exercise for 30 seconds before moving on to the next. Try not to rest between moves. Repeat for two total rounds.
Hammer Biceps Curl:
How to:
- Hold a dumbbell in each hand, arms relaxed by your sides, and palms facing each other.
- Curl the weights to your shoulders.
- Bend your elbow to lower the weight back down.
- This is 1 rep.
- Continue for 40 seconds.
Skull-Crusher:
How to:
- Lie with your back flat on a mat and your legs bent with your feet on the floor.
- Hold a light dumbbell in each hand.
- Hold the dumbbells straight up and over your shoulders, palms facing in, keeping your hands shoulder-width apart.
- Bend your elbows to bring the weights down by the sides of your head, keeping your elbows in the same spot. Be careful not to flare at your elbows.
- Straighten your arms back out to the starting position. This is 1 rep.
- Continue for 40 seconds.
Biceps Curl:
How to:
- Hold one dumbbell in each hand in front of your body, palms facing up.
- Curl the dumbbells to your shoulders.
- Slowly reverse the motion to bring your arms back to the starting position.
- Continue for 40 seconds.
Triceps Kickback:
How to:
- Bend your knees and hinge forward at the hips, keeping your core tight and back flat.
- Hold your arms at your sides, with a dumbbell in each hand, palms facing each other.
- Bend at the elbows until your forearms are parallel to the ground, keeping your elbows tight by your rib cage.
- Kick the weights back to completely straighten your arms.
- Bend your arms to return to the starting position.
There you go! Give these exercises a try!
