Quick (and Effective!) Arm Workouts For Your Busiest Days

Gone are the days of the gym gender divide, with men dominating the weight room while women stuck to the treadmills. Today’s fitness-minded females combine cardio and strength exercises.

Gone are the days of the gym gender divide, with men dominating the weight room while women stuck to the treadmills. Today’s fitness-minded females combine cardio and strength exercises. If you love the look of sculpted arms — like Michelle Obama’s — you’ll love the benefits of arm workouts. As long-time MYX trainer Jesse points out, a strong upper body helps with day-to-day activities, like picking up kids and doing household chores. It also helps prevent slumping if you sit all day. And strength training helps promote good bone health.

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Wondering how to squeeze arm exercises into a jam-packed day? These quick exercises hit all the major arm muscles in just five minutes.

front dumbbell press

Bow and arrow with band

MYX trainer Kristin recommends this exercise to work the triceps, biceps, shoulders, and upper back. Hold one end of a resistance band with your right hand and the other end with your left hand. Raise the band to shoulder height with arms extended. Pull one end of the band back toward your shoulder while the other arm stays extended. Complete 10 reps, then switch sides. Repeat for a full minute.

dumbbell set 15 lbs

Bow and arrow with band

MYX trainer Kristin recommends this exercise to work the triceps, biceps, shoulders, and upper back. Hold one end of a resistance band with your right hand and the other end with your left hand. Raise the band to shoulder height with arms extended. Pull one end of the band back toward your shoulder while the other arm stays extended. Complete 10 reps, then switch sides. Repeat for a full minute.

Bicep curl with band

Kristin says this bicep exercise also works the deltoid, wrist flexor, wrist extensor, and brachialis muscles. Using a resistance band, turn your palms up and extend your arms in front of you. Curl up with one arm while the other arm remains steady. Repeat for 10 reps, then switch arms. Continue alternating for a full minute.

colored dumbbells

Quadruped pull with band

Start on all fours with your hips and chest parallel to the floor, with the band looped underneath one hand on the floor. With your free hand, grab the band and pull it back, keeping your elbow close to your ribs. This move is very effective for the triceps, shoulders, and upper back muscles. 

Overhead tricep extension with dumbbells

Hold your dumbbells above your head, squeezing your glutes with a slight knee bend. Bend your arms at the elbow to lower the weight down to the top of your back, keeping your elbows pointed toward the ceiling. Return to the starting position and repeat 10 to 20 times. Rest and repeat for a full minute. 

Standing upright row with dumbbells

From a standing position, pull your weights up toward your shoulders as your elbows extend out to your sides. Pause, then lower back to the starting position. Repeat 10 times. Rest and repeat for a full minute. 

Remember, five minutes is just a guideline. If you need a break between sets, that’s fine. Go at your own pace to get great results from your arm workouts.

dumbbell add on weights

Set of 2 Dumbbells

Ideal for fitness classes or at-home routines, our 2-piece dumbbell sets make it easy to add resistance training to any workout.

  1. Original Hex shaped heads prevent rolling. The medium diameter handle provides essential grip and security during use.
  2. Help tone and sculpt your arms, shoulders and back
  3. Hexagonal shape for easy stacking and roll-free use
  4. Ideal for fitness classes or at-home workout routines

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