André Crews, a trainer for fitness app Ladder, previously told Well+Good that your hands and forearms are “the gatekeepers of functional fitness.” That’s because they’re responsible for grip strength, or “the physical ability to hold and maintain control of an external object in your hands for an extended period of time,” says Crews.
High grip strength is associated with general fitness and even longevity. “Unsurprisingly, people with better strength tend to also have better balance, bone density, and overall physical function,” Rami Hashish, PhD, DPT, injury and body performance expert, previously told Well+Good.
So how do you get involved in training for this important metric? Arm strength. Putting your forearms, biceps, and triceps under pressure will train your grip strength and keep you prepared to lift, carry, and catch whatever life throws your way.
So how do you get the most out of an arm workout? Before we get to that, you may want to review proper form for some common arm exercises, including how to do a bicep curl, tricep dip, and pushup.
Arm training videos to perfect your form
Now you are ready to go after him! Here are 7 arm workout videos under 20 minutes.
7 arm training videos under 20 minutes
1. Fast and effective 7-minute arm series
This dumbbell arm workout is no nonsense. Hit classics like bicep curls, tricep extensions, and more, but play with tempo in a fresh way that makes every move interesting. Plus, you’ll 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 to Strengthen Your Arms
Dumbbells are often the center of attention in upper body strength training, but a challenging yoga flow like this will also help build strength. Plus, you’ll get great stretches while doing it.
3. 10-Minute Ballerina Arm Workout
If long, lean arm muscles are the north star of your upper body, this short workout is for you. Grab a pair of light dumbbells, as this set focuses on repeating movements for high reps to build muscular endurance. Plus, the trainer incorporates choreography to keep your brain as busy as your body.
4. 10-Minute Arm Sculpting Towel Workout
If you don’t have dumbbells or resistance bands handy, but want to add some tension and help to your arm workout, all you need is a towel. Spreading it apart adds some resistance, and keeping the towel taut will help activate your muscles to get the most out of each movement.
5. 14-Minute Resistance Band Arm Workout
Using a resistance loop band, you’ll achieve the same muscular challenge as you would with a dumbbell, with the added benefit of additional muscle activation that band instability creates.
6. 15-Minute Barbell-Inspired Arm Workout
If you’ve ever wished you could do the shakes and shakes of a barre class at home, this bite-sized version will get you there. Incorporating movements like the heel raise increases the intensity of this 15-minute workout with light hand weights.
7. 18-Minute Biceps and Triceps Workout with Long Resistance Band
This exercise uses a long resistance band, which are the bands that usually come with handles on each end. You’ll be using it to get those biceps and triceps in less than 20 minutes.