Without strong arms or working on making your arms stronger, your fitness goals will be limited. Your biceps are essential for pulling and lifting (dumbbell rows) while your triceps are key for all pushing movements (dumbbell press, pushup). Even if you’re doing an exercise like a goblet squat, you won’t be able to hold heavy weights without strong arms, so your legs won’t get the resistance they need to grow. Strong arms make every workout more doable, and this 5-minute daily workout for stronger arms is the perfect workout to keep your arms up to par with your fitness goals.
5-Minute Daily Workout for Stronger Arms
This arm workout is my standard for building stronger biceps and triceps during the week. Although you’re on a time limit, this workout incorporates several arms exercises that are essential for building strength and endurance. You’ll need a medium dumbbell (10 to 20 pounds depending on your fitness level) and an interval timer, which is available on most phones.
Perform each exercise for 30 seconds. Move as fast as you can, but keep good form to isolate each muscle group. Rest for 30 seconds after the first round, then complete a second round and you’re done! Work hard and fast, and after two weeks, increase your weight to keep getting stronger.
- Pushups: Even if you’re a beginner, you need to be able to do pushups to truly advance your arm strength. The video below will help with modified versions for beginners. Pushups are the standard for recognizing strength since it’s a bodyweight exercise.
- Bicep Curls: These are the standard for building stronger biceps. Keep your palms facing forward.
- Tricep Kickbacks: The key to this exercise is limited movement and isolation. Keep your elbows high; only your forearms should be moving.
- Alternating Bicep Curl: Alternating gives you a little more rest. This means you can push through and do more reps. Closeout each round strong.
Time is limited in your day. If a 5-minute arm workout is all you can squeeze in, then you probably need access to quick meals, too. Enjoy any of these 15 Weight Watchers Dinners in 15 Minutes or Fewer to refuel your body in a healthy, delicious way.
Alternating Bicep Curl
Have more time to spare for an arm workout? Challenge your muscles with our 10-Minute Kettlebell Arm Workout.