The dilemma: You need to get just a little power work in, but in addition actually need to watch Netflix. An answer? This 10-minute arms exercise you are able to do whereas catching up in your favourite TV present.

Ten minutes could seem too transient to get a lot completed, however with the correct routine and challenging-enough weights, you’ll be able to completely get in some high quality power work.

With that in thoughts, licensed private coach Francine Delgado-Lugo, CPT, motion and power coach and cofounder of Kind Health Brooklyn, created the beneath quick-but-effective arms exercise for SELF that you are able to do both standing up or sitting on a chair or sofa in entrance of your TV. You don’t want to maneuver round a lot to finish this routine, which makes it superb in your subsequent at-home film marathon.

This exercise primarily targets your biceps, triceps, and shoulders via strikes together with the Arnold press, overhead triceps extension, bent-over reverse fly, lateral increase, and cross-body curl. However added bonus: It’s additionally a “chest and again exercise in disguise,” Delgado-Lugo tells SELF.

That’s as a result of a variety of the actions require your again and chest muscle groups to help within the train, both by serving to to maneuver the load immediately or by stabilizing your physique as different muscle groups do the work. For instance, within the lateral increase, your shoulders are the first movers, however your again muscle groups assist to manage the load as you carry and decrease it. Moreover, within the reverse fly, muscle groups in your again are lifting the weights, however your chest muscle groups are helping in controlling them as you decrease them again down, Delgado–Lugo explains.

In sum, “there’s so much occurring within the exercise,” she says. “It’s actually an upper-body exercise.” With a particular emphasis on the arms, after all!

When deciding on weights for this exercise, it’s essential to choose ones that really feel difficult for you, says Delgado-Lugo. Not solely does this make for a simpler exercise, however it may additionally assist you to keep aware whereas performing the workout routines—key for sustaining good kind. That’s particularly essential in the event you’re doing this exercise whereas watching a present or film, because it’s straightforward to get distracted and let your kind falter. (In case you’re not acquainted with these strikes and really feel like your kind wants just a little additional TLC, it is perhaps useful to do that routine just a few occasions sans distractions to get all of it down. And even in case you are acquainted with them, in the event you really feel your kind beginning to falter throughout your routine, it’s possible you’ll need to hit pause till you’re completed.)

When it comes to frequency, you are able to do this routine at the very least twice every week, says Delgado-Lugo. Simply make sure that, as with every sort of power coaching exercise, that you just give your muscle groups sufficient time in between classes to get well. The final rule of thumb is to schedule at the very least sooner or later in between exercises that focus on the identical muscle teams, which suggests you possible wouldn’t do that routine greater than 3 times every week.