7 arm workout videos that are shorter than an episode of ‘Friends’ but still

HGaining the strength to pick up groceries, open cabinets, carry boxes, and generally move around the world with ease is a big factor in exercise. It even has a name: functional fitness. While this applies to all types of movement, a large component of this type of skill is arm strength.

Andre Kruse, a trainer at fitness app Ladder, previously told Well+Good that your hands and arms are the “gatekeepers of functional fitness.” That’s because they’re responsible for your grip strength, or “the physical ability to grasp and maintain control of an external object in your hand for an extended period of time,” Kruse says.

High grip strength is associated with overall fitness, even longevity. “Surprisingly, people with good strength also have better balance, bone density, and overall physical function,” Rami Hashish, PhD, DPT, a body performance and injury specialist, previously told Well+Good.

So how can you get training on this important metric? arm strength Putting your arms, biceps and triceps under stress will train your grip strength and prepare you to lift, carry and catch whatever life throws at you.

So how to make the most of an arm workout? Before you get to that, you might want to brush up on proper form for some simple arm exercises, including a bicep curl, a tricep dip, and a push-up.

Arm workout videos to perfect your form

Now you’re ready to get after it! Here are 7 arm workout videos under 20 minutes.

7 Arm Workout Videos Under 20 Minutes

1. Quick and effective 7-minute arm series

This dumbbell arm workout is no fluke. It hits classics like bicep curls, tricep extensions, and more, but plays with tempo in a new way that keeps every move interesting. Plus, you can end your seven-minute workout with a round of powerful punches that add some cardio and some stress relief (depending on who you’re picturing during this workout).

2. 9-Minute Yoga Flow for Arm Strength

Dumbbells often get the spotlight in upper-body strength training, but a challenging yoga flow like this one will also help build strength. Plus, you’ll get some great stretches while you’re at it.

3. 10-Minute Dancer Arm Workout

If long and lean arm muscles are your upper-body north star, then this short workout is for you. Grab a pair of light dumbbells, as this series focuses on repetitive motion for many reps to build muscular endurance. Plus, the trainer incorporates choreography to keep your brain as engaged as your body.

4. 10 minute arm scalp workout with towel

If you don’t have dumbbells or resistance bands, but want to add some tension and support to your arm exercises, all you need is a towel. Pulling it apart adds some resistance, and keeping the towel taut will help your muscles get the most out of each step.

5. 14-minute resistance band arms workout

By using a resistance loop band, you’ll achieve the same muscle challenge as dumbbells, creating instability in the band with the added benefit of additional muscle activation.

6. 15-minute, barre-inspired arms workout

If you’ve ever wished you could get the shaking and shaking workout of a barre class in your home, this bite-sized version will get you there. Moves like heels add intensity to the ratchets for this 15-minute workout with light hand weights.

7. 18-minute biceps and triceps workout with long resistance bands

This workout uses a long resistance band, which bands usually come with handles on both ends. You’ll use it to get those biceps and triceps poppin’ in under 20 minutes.

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