Jessica Biel Reveals Jaw-Dropping Back and Arms Workout

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Jessica Biel is in stealth mode—one resistance band at a time.  

The star of The Better Sister recently revealed her back and arm workout, following her appearance in the Prime Video series where she displayed impressively toned upper body strength.

Jessica shared a new arm and back workout on Instagram on November 23rd, featuring advice from her trainer, Ben Bruno. She thanked Bruno for his help preparing for her film, The Better Sister, and for his ongoing support in her daily life.

In a recent video, 43-year-old Jessica Biel showed off some of her favorite exercises. She demonstrated moves like seated pull-ups, single-leg lunges, and inverted rows finishing with a squat. She shares two sons, 10-year-old Silas and 4-year-old Phineas, with her husband, Justin Timberlake. Biel clarified that she doesn’t do all of these exercises in a single workout, but enjoys incorporating them into her routine.

 

Rather than sticking to one exercise, the actress, known from 7th Heaven, will select from a variety of movements to target different muscles in her back and arms during each workout.

The trainer described her workout style as hitting each muscle group once: a back exercise that also works the biceps, a shoulder exercise, and a triceps exercise, with a few additional exercises for legs and abs.

He also offered a word of advice to anyone looking to replicate this regimen. 

He also pointed out that being in top physical shape constantly isn’t realistic, and the incredibly fit bodies seen in movies or on TV aren’t achievable year-round. Jess understands this, so she focuses on consistent, but not overly intense, workouts most of the time.

Jessica shared the same feeling when fans started asking about her Better Sister workout plan back in July.

She explained in a TikTok video that achieving that physique isn’t realistic for her long-term because it requires an extremely strict diet and exercise routine. She’s now working to get back closer to that shape, but in a way that’s more sustainable for her lifestyle.

She demonstrated a hip thrust followed by a lower abdominal lunge, explaining that this exercise has helped her gain muscle over time – a result clearly visible in her outfits from the show, especially that striking sleeveless, high-necked gown.

Okay, so she totally gets it! She was saying how she’s not as young as she used to be, and that’s okay! She’s changing up her workouts to fit what her body needs now, which is so smart. It’s all about building muscle, apparently – that’s huge for her routine. But even more, she’s really focused on staying flexible. Honestly, it’s amazing – she wants us to get older and stronger together! I love that message so much, it’s so inspiring!

 

Keep reading to see more stars detailing their rigorous workout routines…

 

Jessica expressed the same idea when fans initially inquired about her Better Sister workout plan back in July.

She explained in a TikTok video that achieving and maintaining that physique requires an extremely strict diet and workout routine, which isn’t realistic for her lifestyle. She’s now working to get back towards that level of fitness.

As a lifestyle expert, I’m always thrilled to see people embracing fitness! I recently shared one of my favorite moves – a hip thrust that flows right into a lower ab lunge. It’s been a game-changer for building muscle definition, and honestly, you can really see the results in how clothes fit. I was especially proud of how it looked in a sleeveless, high-neck gown I wore – it just highlighted everything!

I’m not as young as I used to be, so I’ve been changing my workouts to suit my current needs. Building muscle is a big focus for me, along with staying flexible. I want to grow stronger as I age, and I hope others can too!

Keep reading to see more stars detailing their rigorous workout routines…

Kaley Cuoco, eight months after giving birth to her daughter Matilda with Tom Pelphrey, shared why she enjoys treadmill workouts as part of getting back in shape.

She told Today.com that walking on an incline is great for building muscle and improving blood flow. She also recommends walking backwards, saying it’s fantastic for toning your glutes and legs, and effectively works your entire body.

Okay, so Becky had an amazing year, and she finally talked about how much fitness changed everything for her! She told TopMob News that she realized, deep down, getting healthy was all about her—making herself the priority. And honestly? It totally resonated. She said if you really stick with it, you’ll end up living more of your life with healthy habits than without them. It’s just…the way she phrased it, it made so much sense! It’s like, she’s not doing it for anyone else, she’s doing it to have a longer, better life, and I’m here for it!

She focuses on staying consistent with her workouts, whether it’s stretching at home or simply going for a walk outside.

The Grammy-winning artist shared how her move to New York City motivated her to focus on her health and fitness. “Just walking around the city is a great way to exercise,” Kelly told People magazine in a recent interview. She also mentioned enjoying infrared saunas and recently adding a cold plunge to her routine, admitting she gave in to encouragement from others.”

Julianne shared with TopMob News the one workout she always makes time for, even when she’s incredibly busy.

I’m able to walk my dog around the hills, which is really important for both of us,” said the Dancing With the Stars contestant. “But any kind of movement, even just five or ten minutes, is something I need to make time for to keep my body going.”

When she has time to exercise, she enjoys a variety of workouts. ‘I love being able to do things like Kinrgy, Pilates, or yoga,’ she said, ‘because it’s great to have that flexibility and mix things up.’

I make sure to get some movement in every day, even if it’s just for a short while. One thing I enjoy is putting on music and dancing – it’s a fantastic way to relax and boost my mood.

The record producer opened up about his love for golfing and how it’s helped him slim down.

He explained to Us Weekly that he enjoys doing this every day, allowing him to take calls or answer emails while riding in a golf cart or walking around. He finds it much more enjoyable than being indoors, appreciating the natural surroundings and sunshine, which he says is refreshing and revitalizing.

I’ve been really into VR for exercise lately. We got a headset just as lockdowns started, and it’s been a lifesaver! There are tons of games that give you a great workout, and I’m often surprisingly sore afterward.

I usually go to the gym, but right now I’m doing Pilates classes online with Britni Lariviere. I’m also challenging myself to jump rope 2,000 times every day.

As a lifestyle expert, I’m all about finding those little pockets of joy and wellness, and right now, family bike rides are a huge part of that for us! I also prioritize my own self-care – I make sure to schedule about thirty minutes for Pilates with Andrea Rodgers, and I’m a big fan of foam rolling with Lauren Roxburgh to keep everything feeling good.

I’ve been stuck at home for the past few months, and running while listening to music has been a fantastic way to cope. It always leaves me feeling energized and in a great mood!

“My favorite way to break a sweat is mix of sex, PRx Performance, hiking, biking.”

I connect with and inspire my followers through my Brooke Burke Body app! Since the start of quarantine, I’ve been live streaming workouts on both the app and Instagram, trying to make fitness enjoyable and fresh. I especially love leading ‘cardio parties’ – we turn up the music, find the beat, and get moving! The goal is to get your heart rate up – if you’re not sweating, you’re not pushing yourself hard enough!

I’ve been staying active with classes from the obé Fitness app, including Sculpt, Cardio Boxing, and Yoga. I also enjoy virtual Pilates classes with Pilates By Amanda. When I’m short on time, I’ll often do quick workouts by Lauren Gores on Instagram.

When I’m stuck at home, I practice yoga on my own, and it often turns into a long session – usually around two hours – because I explore different poses and variations.

My trainer, Amoila Cesar, really pushes me to succeed by tapping into my competitive spirit and determination. He’s very vocal, and I actually thrive on it! When gyms were closed, I stayed motivated by completing his 6 Weeks of THE WORK program on Beachbody On Demand. I also enjoy challenging barre classes and make sure to practice yoga every day.

I’ve been enjoying dancing around my apartment – I just put on music and let loose! Sometimes I follow a beat, other times I move more freely, and occasionally I even twerk. I’ve also been getting out for hikes.

I love P.Volve workouts! I’ve been taking their classes for years, and now I do them at home using their streaming service. I aim to exercise at least three or four times a week, even if it’s just for 30 minutes. The focus is on building strength and lengthening your muscles, and it’s my absolute favorite way to stay fit!

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2025-11-24 18:19