5 Minute Arms

5 Minute Arms Blog Graphic #2

Happy Friday!

I am coming at you with another post in our 5 Minute workout series! This week is 5 Minute Arms! (and shoulders 🙂 ) For me, working out my arms can be hard. It’s most definitely not my favorite workout day, but it’s got to be done! I like to break up the workouts into smaller sessions so that I don’t feel overwhelmed and defeated. That’s why this 5 minute arm workout is SO my thing! Try it for yourself!

1 Minute Shoulder Press – stand tall with your back straight, ensure your shoulders don’t creep up to your ears and press the weights up. Bring them back down and repeat. Don’t let your elbows go lower than your shoulders.

Shoulder Press

1 Minute Kickbacks – These are tricky for me – sometimes it helps to rest one of your knees on a bench as you bend over. Pull your arms close and extend backwards, only bending your elbows. Tighten the tricep muscle once extended and slowly bring back in.


1 Minute Bent Over Reverse Fly – Bend over, keeping your chest up and your back straight. Pull your hands down in front until they touch together and fly them out. When you fly out pinch your shoulder blades together and bring your hands back together.

Bent Over Reverse Fly

30 Sec Lateral Raises – Straighten your arms to your side and slowly bring them up until they are in a T shape. Ensure you do not bend your elbow and your arms do not go higher than your shoulders. Return to straight position.

Lateral Raise

30 Sec Tricep Dips – Sit on your bottom, dig your heels into the floor and put your hands back fingers facing your body. Using your heels and hands lift your body into a bridge-like position and slowly bend your elbows to bring your body down and repeat. Now an extra tip on this one, do not move your bottom up and down – only your elbows should move, working the triceps.

Tricep Dips.PNG

1 Minute Dolphins – This exercise is like a down dog, but on your forearms. Get in plank position, on your forearms and using your arms, push your body back until your bottom is in the air. Your legs will remain straight. Bring yourself back down to plank position, without releasing to the floor.


And that’s it! 5 minutes and you are done! Bonus points for those that repeat!

If you liked this 5 minute workout, check these out!


5 Min Plank Workout

4 thoughts on “5 Minute Arms”

  1. Man! All of that in 5 minutes? I definitely don’t have an excuse not to work out lol. I’ll have to try these!

  2. Oh man, even I could do this! The dolphins look the hardest…but if I have stronger forearms that’s better for playing video games with..hmmm 😉 LOL

    P.S Your arms look great! It obviously works! How often do you do this routine?

    1. Yes so easy!! I do it 2-3 times per week grouped with the 21 Day Fix workout videos right now! Always changing it up. And thank you for the kind words 🙂 Arms are one of those that I tend to worry about more, so thank you 🙂

Comments are closed.