An easy workout to get Jessica Biel's arms

10-minute workout

Do these four moves three times a week and you'll see more definition in a month or less. For faster results, add 20 minutes of cardio. 

You need: Hand weights

1. Single row kickbacks

Standing with weights in hands, hinge forward, extending arms down, palms facing in. Pull weights toward chest until elbows are at 90-degree angle. Keep one arm bent and straighten the other arm back until it’s parallel to floor, for one rep. Do 10 reps. Switch sides. Repeat.

Perfect your form: Pinch shoulder blades together to avoid rounding upper back.

Dial it down: Perform move without hand weights.

Amp it up: Balance on one leg for one set, then switch.

2. One-leg bicep curl

Stand with feet hip-width apart, arms at sides, weights in hands. bend right leg back as you do 1 bicep curl with left arm, bringing weight toward shoulder. continue bicep curls without dropping foot. Do 10 to 12 reps. Switch sides. Repeat.

Perfect your form: Engage abs for balance, and avoid locking elbow during curls.

Dial it down: Do curls with both feet firmly planted.

Amp it up: Lift both arms for bicep curls or increase weight. 

3. Dive bombers

Start in an inverted V, hands and feet on floor, hips raised. Without moving hands, glide chest forward and bend elbows until body is nearly parallel to floor. Push palms into floor to straighten arms and lift chest, directing gaze up. return to start. Do 5 to 10 reps.

Perfect your form: Keep back straight and elbows close to body as you lower.

Dial it down: Start move from your knees.

Amp it up: Hold position 2 for an extra few seconds. 

4. Round the clock

Stand holding one weight between hands. Lower into a wide sumo squat, with toes pointed out. Raise arms to shoulder height in front of you. Slowly circle weight in a clockwise motion. Do 8 to 10 reps. Switch direction. Repeat. 

Perfect your form: Pull shoulders away from ears, and make sure arms never rise above shoulder level. 

Dial it down: Do fewer reps or lose the weights. 

Amp it up: Increase the reps or lower into a deeper squat.

Click here for more 10-minute workouts you can do at home.