Lindsey Bomgren leads a 5-minute standing dumbbell routine with five exercises: bicep curl, shoulder press, bent-over row, overhead triceps extension, and chest fly. Each move gets 40 seconds of work plus 20 seconds rest, using one pair of 15-20 lb dumbbells. Form cues and modifications included for all levels.
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Build stronger arms in just five minutes with this all standing strength workout. All right, you guys, we have a quick and effective five minute dumbbell arm workout. You've got five exercises, 40 seconds on, 20 seconds off. You only do each exercise once, all standing, and all you need are some dumbbells. We have anywhere from 15 to 20 pounds with us today. I've got Rachel. She'll be offering some modifications. You can follow along with her. We're gonna jump right in, so grab your weights. We are starting on the clip elastic bicep curl. We're gonna hit each muscle group once, starting with the biceps. Standard bicep curl. Palms are going to rotate out and rotate back in on the way down. 40 seconds starts in three, two. Let's go. Curling all the way up to the shoulders. Exhale lower with control. Now you can take these bicep curls any way you want them. I'm going for a little rotational curl. So palms are coming towards my shoulders, rotating back towards my thighs, allowing me to hit both heads of the bicep, both the long and short. But if that doesn't feel comfortable for you, you can palms out or keep your palms in in that neutral hammer curl. Nice work, you guys. Slow and control on the way down is the name of the game. Nice work. Slow and controlled. All right, you're here for 10 more seconds. Those weights should start to feel heavy. Remember, you only have to do each exercise once, so you want to make the most of it for three, two. Let's go. One more curl up and you are out. We're going into a neutral shoulder press. I'm going to drop down into a little bit of a lighter weight. Gonna rack. Palms are facing in. Now you can go both arms at the same time. I'm gonna alternate. I'm gonna punch on the right, then punch on the left. Neutral shoulder press. Alternate or both arms at the same time. We go in three, two. Let's go. Exhale, push. Inhale lower. Control. Exhale, push and lower. Nice. You can use this five minute as a burnout and add on to any arm workout. You could add it onto a run or a walk or use it as a quick and effective arm workout all on its own. We are hitting the biceps, the shoulders. We go to back next. Then triceps and chest. All standing using just a set of dumbbells so you could tackle this anywhere. Nice work. Big exhale up. Inhale, lower with control. Keep those ribs down towards the hips. Nice work. Nice tight core. You're here for 5, 4, 3, 4, 2, and recover. Nice work. I'm gonna go back to my heavier weights. We're going into a back row. So you're going to hinge at the hips. Pull elbows right back towards those hip pockets. Hold for a second. Lower. Control palms stay facing in the whole time. Nice strong back right here. All right, we're going to hinge over and row. You're there in three. Hinge it over in two. Let's row. Pull. Elbows to hips. Lower with control. I'm doubling it up. Rachel has your option. You can always go one arm at a time. Nice flat back. I'm thinking about a 2x4 from head to tailbone. Pulling elbows to hips. Hold and squeeze. Lower with control. Elbows to hips. Hold and squeeze. Lower with control. One rep at a time here. Exhale on the way down. Inhale. Sorry, I said that wrong. Exhale, squeeze. Inhale. Lower with control. Exhale, squeeze. Inhale. Lower with control. Think about pulling those shoulder blades back and down. Nice strong back right here. You're here for five. Nice work. Four, three, two. And recover. Weights can go down. Moving on to just one dumbbell overhead. Triceps, one dumbbell. Hide it and show it. Bending just at that elbow joint. Isolating the tricep, the back of the arm. All right, Right there. Overhead. Triceps, one dumbbell, overhead. Think about hiding it behind your head. Fully extending and showing it. In three, two. Let's go. Hide that weight, then show it again. Nice tight core pulling ribcage down towards my hip bones. Exhale, push. Inhale, lower. Exhale, push. Keeping those elbows nice and tight. Exhale, push. Inhale. Lower with control. Exhale, push. Awesome job. One rep at a time. Nice work. Hitting every muscle group for 40 seconds. Burn it out. Nice work, Rachel. Stay with it, you guys. You're in the final 10 seconds. That weight should start to feel heavy. It means you chose the right weight. Nice work. You're here for 5, 4, 3, 2, and 1. Nice work. Gonna drop down to my lighter weights. We're gonna finish off with the chest, which is harder to work in a standing position, but we're gonna go for a standing chest fly. Palms are gonna face out. You're gonna alternate drawing pinky to shoulder, pinky to shoulder. So lifting that, alternating, squeezing through that chest, your pecs as you draw it across. Palms are out, shoulders are back. Right arm to left shoulder. In three, two. Let's go up now. Lower with control. Lift and lower with control. Do you feel that? Chest activate as you lower? Really, really slow, Keeping this all standing right here. Lower with control, hitting every muscle group in that upper body, even our chest. The hardest muscle to hit from a standing position. Nice work in five minutes. Like, you get to the end of the day and you're like, I don't have time, but I need to do something. Want a little muscle activation? Great way to finish it off, guys. Five minutes. Getting a little bit stronger with each rep here. Finish it. Five, four, three, two. And recover. That is it. Quick and dirty. Five minutes, all standing. Got a nice little arm pump in. I hope you did too. We'd love to see you back on the mat for another workout soon. Awesome job knocking out that arm workout. If you loved it, hit subscribe to my channel if you have five more minutes. I've got another workout for you right here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find all the workouts in this playlist right here. Have a great day.
