The perfect 5 minute standing arms workout for toned biceps

Warmer weather is upon us, which means one thing: you might not feel motivated to leave your warm home to hit the gym. That’s great! Your fitness routine doesn’t have to suffer, because we’ve got your back with the perfect five-minute standing arms workout for toned biceps. The best part is that this regimen doesn’t take much time and you can do it right in your living room if you like.

One popular area of ​​the body that many of my clients want to target and improve is the biceps. When it comes to building your biceps, in addition to training them directly, you need to get stronger in pulling exercises, such as rows and lat pulldowns. Once you gain strength in those movements, you will see your biceps start to improve.

Keep in mind that your biceps respond well to higher rep work and shorter rest periods. This will allow them to get as much blood flow as possible, allowing you to build them up.

When choosing the right movements, you should perform curls that involve different hand positions and equipment. And don’t overlook your forearms — they’re a key part of your upper arm.

All you need is a resistance band and a set of dumbbells to sculpt toned biceps with this routine. Read on to learn about the ultimate five-minute standing arms workout we’ve put together just for you. Do it as a standalone workout or as a complement after an upper body session. Plus, don’t miss The Best Arm Workout to Get Rid of “Turkey Wings,” says the trainer.

1. Dumbbell Hammer Curls

dumbbell hammer curls exercise

dumbbell hammer curls exercise

To perform dumbbell hammer curls, grab a pair of dumbbells. Use a neutral grip and make sure both hands are facing each other. Keep your shoulders pulled back as you bend the dumbbells, flexing your forearms and biceps the entire time. Squeeze hard at the top of the curling motion, then hold on as you descend. Complete 10 to 12 reps.

RELATED: Recommended exercises to regain muscle mass in your arms

2. Zottman curls

zottomon curl exercise

zottomon curl exercise

The Zottman dumbbell curl is a fantastic way to build biceps and forearms at the same time. Talk about killing two birds with one stone!

To perform the Zottman curl, curl the dumbbells as you normally would. At the top of the movement, he drops his palms down and lowers the weights, maintaining tension in his forearms. Then, he turn your palms over and repeat. He completes 10 reps.

3. Resistance Band Curls

resistance band curls exercise standing arm workout

resistance band curls exercise standing arm workout

Last but not least, grab your resistance band. Step onto the resistance band and grab the handles. Keep your chest up and core tight and curl the handles towards your body. Squeeze your biceps hard at the top of the movement, then hold on all the way down until your arms are fully extended before doing another rep. Complete 12 to 15 reps.

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