Tone Your Arms at Any Age With This 10-Minute Bicep Workout

This simple bicep workout using dumbbells helps to sculpt and tone your arms—and all you need is 10 minutes a day!

The best part? Strength training workouts such as this one help build muscle (without bulking up), speed up your metabolism, and leave you feeling stronger and more confident as you age.

Here are a few tips for using dumbbells before getting started: 

• Use the right amount of weight: If you’re new to dumbbells, start with 8 pounds and gradually work up to 10 pounds, 12 pounds, etc. (Be sure to check out this guide on when to increase your weights.)
• Focus on form: Focusing on the correct form for your bicep exercises will help ensure you’re building muscle without causing injury. Move with concentration: When you hold a dumbbell, lower it slowly as you think of activating your bicep muscle and upper arm.
• Go slow if needed. You want to have control over your movements when you’re lifting dumbbells, even if they feel light.

Workout Instructions:

• Set a timer for ten minutes.
• Do 10-12 reps of each exercise, then take a 1-minute rest after you complete them all. Begin again from the top.
• Stop working when the timer goes off!
• Do this workout twice a week, combined with cardio workouts, to start seeing stronger, more toned arms.

Let’s get started!

1. Bicep Curl

The bicep curl exercise directly targets and isolates the biceps, enhancing muscle size and strength.

Here’s how to do bicep curls:

• Stand with feet hip-width apart. Start by holding the dumbbells down next to the sides of your legs with arms fully extended, a slight bend in the elbow, and palms facing forward.
• Bend your elbows and curl your dumbbells up to your shoulders, and make sure your bicep curls all the way to the top.
• Lower the weights back down, making sure to straighten your arms until they are next to your legs where you started.

2. Hammer Curl

Hammer curls emphasize the brachialis muscle, increasing the overall thickness of the upper arm.

Here’s how to do a hammer curl:

• Stand with feet hip-width apart with core engaged, weights resting at sides with palms facing in.
• Curl the dumbbells up, thumbs on top, until they reach shoulders. Lower to starting position with control.

3. Push-Up Punch

Doing push-up punches will engage the biceps along with the chest and shoulders, improving functional strength and stability.

Here’s how to do a push-up punch:

• Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line. Position your feet hip-width apart or slightly narrower.
• Keeping your body straight, bend your arms to lower your body toward the floor.
• Straighten your arms to push your body back up into plank position as you punch your right arm forward.  Return your hand to the floor, lower back to the bottom of your push-up, and repeat punching with your left arm.

4. Tricep Overhead Extension

While primarily targeting the triceps, overhead extensions also engage the biceps for stabilization, enhancing arm endurance.

Here’s how to do tricep overhead extensions:

• Stand with feet hip-width apart while holding dumbells straight overhead, keeping your spine long and abs tight.
• Bend your elbows and lower your dumbbells behind the base of your head. Keep your elbows hugging in towards your head and pointing forward. Then extend your arms long returning to your starting position working the triceps.

5. Tricep Dips

Tricep dips primarily work the triceps but also engage the biceps and forearms for stabilization, improving overall upper arm strength.

Here’s how to do tricep dips:

• Start seated, knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with fingers facing your hips. Lift your hips to a hover.
• Bend your elbow straight back and use your triceps to press back up.

• Category: Fitness