Let’s find out ‘What Is The Best 5-Minute Standing Arm Exercise For Toned Biceps?’ Cozy season has arrived, which means you may not feel inclined to leave your warm house to work up a sweat at the gym. That is completely OK!
We have the perfect five-minute standing arm workout for toned biceps, so your training regimen doesn’t have to suffer. The best thing is that this program takes very little time and may be done directly in your living room if you like.
The biceps are a prominent part of the body that many of my clients desire to focus and develop. Aside from directly exercising your biceps, you should improve your strength in pulling movements such as rows and lat pulldowns. Your biceps will begin to improve as you gain strength in those movements.
Keep in mind that your biceps benefit from more reps and shorter rest times. This will increase blood flow to them and help you to develop them up.
Curls with varied hand postures and equipment should be performed while selecting the proper actions. And don’t forget about your forearms—they’re an important aspect of your upper arm.
This workout requires only a resistance band and a set of dumbbells to build toned biceps. Continue reading to find out about the ideal five-minute standing arm workout we created specifically for you. Perform it as a stand-alone workout or as a warm-up after an upper-body workout.
1. Dumbbell Hammer Curls
Grab a pair of dumbbells to start your dumbbell hammer curls. Make a neutral hold with both hands facing each other. As you curl the dumbbells up, keep your shoulders pushed back and flex your forearms and biceps the entire time. Squeeze tightly at the top of the curling motion, then resist as you descend. Perform 10 to 12 reps.
2. Zottman Curls
The dumbbell Zottman curl is an excellent approach to tone both your biceps and forearms. What a great way to kill two birds with one stone!
Curl the dumbbells up as you typically would to accomplish the Zottman curl. Turn your palms down and lower the weights at the peak of the action, preserving tension in your forearms. Then, flip your hands back up and do it again. Perform 10 repetitions.
3. Resistance Band Curls
Finally, take out your resistance band. Step onto the resistance band and grab the grips. Curl the handles toward your body, keeping your chest tall and core firm. Before performing another rep, squeeze your biceps hard at the top of the motion, then resist all the way down until your arms are fully extended. Perform 12 to 15 reps.
