5 Minute Toned Arms Workout (BICEPS, TRICEPS & SHOULDERS!!)


The best arm workout for women can be found in our 90 day fitness and nutrition system

This 5 minute toned arm workout is a fast arm workout to help you tone up your biceps, triceps and shoulders! In this 5 minute arm workout, you’ll be doing 30 seconds of 10 different arms exercises. 30 seconds might not sound like a lot, but we promise you’ll be feeling it at the end of this 5 min arms workout.

There are 10 exercises total in this 5 minute toned arms routine. Do 30 seconds of each and then proceed to the next without taking rest. If you are a beginner shoot for just 1-2 rounds of this 5 min sexy sculpted arm workout. If you are more advanced you can try for 3-4 rounds of this fast arm workout. If you are a looking for a full length womens arm workout, check out our complete Athlean-XX for Women program

Here are the exercises that make up this 5 minute arm workout:

1) Bent Over Curl
2) Tricep Extensions
3) Alternating Overhead Press
4) Hammer Curls
5) Lateral Raises
6) (Alternating) Front Raise
7) Alternating Bicep Curls
8) Tapping Overhead Raises
9) Bent Over Flies
10) Plank Tricep Extension

For more great 5 min arms workouts and much much more, subscribe to our Youtube channel



  1. I love this, I have a lazy day routine that consists of 5-10 min routines for each grouping. I can’t convince myself that I don’t have 30 min or so to get the blood pumping even if I feel like being lazy. No guilt quickies are great sometimes 🤷🏻‍♀️

  2. Really glad for the workout. I’m loving the channel. I just discovered it and have already recommended it to friends.
    My only challenge is that I’m a bit disappointed in one thing. I discovered you through Jeff Cavaliere’s back fixes + exercises to help and was very hopeful that he had done the same thing for the women. I struggle with lower back and knee injury issues plus work related things. I will be using and adapting Jeff’s fixes as best I can, but I would love to see a playlist of ‘Fixes for Women.’ Thanks for the excellent workouts though.

  3. Wow… I managed to do three rounds, but the last round was a struggle. I had to dropped from 8 pounds to 5 and even 5 pounds was heavy. Thanks for a quick and effective workout. Love these follow along videos.

  4. Tried this workout today. Only motivated to do one round. May try another round later. Have not been motivated lately to workout. I think it may have been the Winter blues. Now I have to force myself to workout. Not good at all.


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