This Super-Toning Biceps And Triceps Workout Only Takes 15 Minutes

When it comes to toning visible muscles in your arms, the biceps and triceps reign supreme. Focus on these two muscle groups in one kickass workout with the help of moves from Tatiana Lampa, ACSM-certified trainer at FitHouse and SLT and Michelle Marques, ACE-certified personal trainer at Soho Strength Lab. Here, they share 14 different biceps and triceps exercises you should try, stat.

Time: 15 minutes

Equipment: 5–10 pound dumbbells for beginner/intermediate, 12–15 pound for advanced

Good for: biceps and triceps

Instructions: Choose six moves below (a mix of triceps- and biceps-focused exercises). For each one, do three to four sets of 12 reps. Then continue to the next.

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