This workout routine will sculpt your biceps, tighten your triceps, and strengthen your arms in as little as 5 minutes a day!
What if I told you that you can slim down your arms in 5 minutes a day? Although it sounds too good to be true, it’s not! This short and simple routine will sculpt and shape your arms, from top to bottom!
The moves in this workout will primarily target your biceps, triceps, and forearms, although a couple of the moves will hit your back, chest, and shoulders, as well! Anyone can find 5 minutes in their day for a fast and effective workout like this one! You’ll notice a change in your arms in just a few weeks.
Weight Loss Tips
In order to accelerate your progress and get to your goals faster, you must stick to a clean and healthy diet. It doesn’t have to be difficult. A few simple changes can go a long way!
- Drink plenty of water (8 – 8 oz. glasses or more, each day) and avoid soda of any kind (including diet!)
- Eat protein at every meal, aiming to get 1 gram of protein for every pound of body weight (If you weigh 130 pounds, eat 130 grams of protein each day.)
- Eat plenty of fruits, vegetables, and foods high in soluble fiber! This will provide you with vital nutrients and keep you feeling full.
- Avoid sugary, processed foods as they don’t offer any nutritional value and are typically high in calories.
- Try our Clean-Eating Overhaul: 30-Day Weight Loss Program
This workout is to be completed 6 days a week, with just one rest day. Use your rest day to keep working towards your goals! Take this day to meal-prep!
Read How to Meal Prep for your Weight Loss Plan. Eating right will keep you on the path to sleek and slim arms!
Check out these related articles, as well:
- 21 Meal Prep Ideas to Lose Weight
- 10 Quick & Easy Meal-Prep Breakfast Bowls
- 7 Clean Eating Meal-Prep Recipes for the Work Week
The 5-Minute Slimmer-Arms Routine
What to do: You will perform these 5 exercises for 60 seconds each, with little to no rest in-between exercises. Complete this routine 6 days a week.
We’ve included instructional videos for each move at the bottom of this post.
1. Standing Hammer Curl
This is a great move to get your arms warmed up. Start with holding a dumbbell in each hand, down by your sides with your palms facing your body in a relaxed position. Slowly flex your biceps all the way up, keeping your elbows tucked against your sides and your palms facing each other. This move will increase your bicep peak and strengthen your forearms.
2. Row to Triceps Kick-Back
This move hits several muscles in your arms! The rowing portion targets your biceps (and back too… bonus!) The tricep kick-back will tighten up the back of your arms for a more slim look. Make sure you keep your elbows tucked in to your sides and squeeze your triceps on the way back to slim down your arms in 5 minutes a day!
3. Narrow Dumbbell Press
If your triceps aren’t on fire yet, they’re about to be! While this press will also work your chest, it is a tricep killer! With a dumbbell in each hand, lay down on the bench or mat. Hold the dumbbells against each other at the center of your chest and push up towards the sky. Keep squeezing those triceps as you lower back down to the starting position.
4. Dumbbell Biceps Curl to Press
This move will target the main head of your bicep and even your shoulders! With your arms fully extended down at your side, turn the dumbbells so that your palms are facing outward. Curl up until your bicep is completely flexed and then rotate up and around into a shoulder press. This exercise will shape your arms, making them look symmetrical and toned.
5. Triceps Overhead Extension
Last but not least, we have the overhead triceps extension! This move will burn up whatever energy these muscles had left! Hold a dumbbell in each hand and fully extend your arms up above you. Keeping your elbows tucked in to the sides of your head, let the dumbbells sink down behind your head, and as you extend your arms back up, squeeze your triceps and say bye-bye, bat wings!
Standing Hammer Curl
Row to Triceps Kick-Back
Narrow Dumbbell Press
Dumbbell Biceps Curl to Press
Triceps Overhead Extension
What did you think of this routine? Did you feel the burn? Try it out for a few weeks and let us hear your feedback! We know you won’t be disappointed with this one.
You can slim down your arms in 5 minutes a day, but you need to make sure that you complete this workout 6 days a week. If you want to see progress, you must stay consistent! Along with a healthy diet, this routine will help you sculpt the arms of your dreams!