<\/p>\n With that in mind, Kanashiro has put together a five-move upper-body workout that takes just five minutes to complete.<\/p>\n Article continues below <\/p>\n You may like<\/p>\n \u201cThis is an efficient and well-rounded way to target every major muscle group in the arms,\u201d he explains. \u201cFrom the forearms all the way up to the shoulders, with little to no equipment needed.”<\/p>\n It combines compound (multi-joint) and isolation (single-joint) movements to help build strength across the triceps and biceps.<\/p>\n \u201cIt\u2019s especially effective for those with busy schedules who may not always have time to make it to the gym but still want to stay consistent,\u201d adds Kanashiro.<\/p>\n How to do the five-minute arm workout <\/p>\n Kanashiro\u2019s five-minute arm workout consists of five exercises with a mix of no-equipment moves and resistance band work, so it\u2019s easy to do at home.<\/p>\n He recommends doing this workout twice a week. As you progress and get comfortable with this routine, you should increase the difficulty by adding more reps, picking up the pace, or increasing the resistance by stepping further along the band.<\/p>\n The five exercises are:<\/p>\n Triceps dipClose-grip push-upPike push-upStanding biceps curlSingle arm hammer curl1. Triceps dip<\/p>\n How to Do a Tricep Dip | Boot Camp Workout – YouTube Watch On <\/a><\/p>\n Sets: 1 Reps: 10<\/p>\n What to read next<\/p>\n Benefits: Targets all three heads of the triceps muscle while also improving core stability.<\/p>\n Sit on the edge of a chair with both hands resting on the seat, either side of your hips, with your fingers facing forward.Move your butt forward just off the seat of the chair.Extend your legs with your heels on the floor (or to make the exercise easier, bend your knees and keep your feet flat on the floor and closer to the chair).Bend your elbows to 90\u00b0 to lower your body.Push through your hands to straighten your arms, lifting your body back to the start.2. Close-grip push-up<\/p>\n Sets: 1 Reps: 10<\/p>\n Benefits: Works the lateral and medial (side and middle) heads of the triceps while also building chest strength.<\/p>\n Lie on your stomach with your legs exended and your toes tucked under.Place your palms on the floor either side of your chest.Tuck your elbows into your sides so your upper arms are pinned to your torso.Engage your core<\/a>.Push through your hands to straighten your arms and lift your body, keeping your body in a straight line from head to heels (if this is too difficult, rest on your knees rather than your toes).Bend your elbows to lower back to the starting position, keeping your elbows tucked into your body.3. Pike push-up <\/p>\n Sets: 1 Reps: 6<\/p>\n Benefits: Helps develop overhead loading strength while strengthening the anterior and medial deltoids (front and side shoulders).<\/p>\n Get on your hands and knees.Step your feet back then lift your hips to create an upside-down V shape with your body.Shift most of your weight into your arms and shoulders while keeping your toes in contact with the ground for support and balance.Bend your elbows to lower your head with control.When your head is just above the floor, extend your arms to return to the start.4. Standing biceps curl <\/p>\n Sets: 1 Reps: 12<\/p>\n Benefits: A foundational movement for strengthening the biceps brachii<\/a>, the peak, or outer muscle, of the biceps.<\/p>\n Step on one end of a long resistance band, and take hold of the other end in both hands, with your hands shoulder-width apart in front of your thighs, palms facing forward.Bend your elbows to lift the band to your shoulders, keeping your upper arms in contact with your torso.Slowly lower the band to the start.5. Single-arm hammer curl <\/p>\n Hammer Curl Single Arm – Banded – YouTube Watch On <\/a><\/p>\n Sets: 1 Reps: 6 each side<\/p>\n Benefits: Effective for unilaterally (one side at a time) strengthening the brachioradialis<\/a> muscle, which runs along the outside of your forearm, and the brachialis<\/a> muscle underneath the biceps.<\/p>\n Hold one end of a long resistance band in your right hand by your side and step on the other end with your right foot, so there is light tension in the band.Keeping your upper arm pinned to your torso, and your wrist in a neutral position, bend your elbow to lift the band to your shoulder.Slowly reverse the movement to the start.Complete all the reps on one side, then switch sides.Shop resistance bandsAbout our expertAbout our expertVictor Kanashiro<\/p>\n Social Links Navigation<\/p>\n <\/a><\/a>Personal trainer<\/p>\n Victor Kanashiro is a NASM-certified personal trainer, group fitness instructor at RISE Fitness, and a doctoral candidate in Physical Therapy with a background in Exercise Science. He brings a disciplined, routine-driven approach\u2014shaped by his experience as a U.S. Marine Corps veteran\u2014to human movement, injury prevention and performance.<\/p>\n
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