Training

3 Quick And Effective Arm Workouts From The Experts

Strong arms are important to running! Get them with these moves from three experts in the sport next time you're at the gym.


Running isn’t just about having strong legs. Strength in arm muscles is just as important. Strong arms can combat fatigue while running and prevent imbalances in form.

These exercises are quick but effective. You’ll get out of the gym in a hurry while getting in a great workout. Pair them with our expert ab routine!

Dr. John Ball’s Pick: Band Pull-Apart

(a) Holding one end of a resistance band in each hand, stand tall with your arms out in front at chest height.

(b) Pull the band apart until you make a “T” with your arms extended at your side. Hold position, count-ing backward from 10. Return to the starting point for a short break. Repeat, starting at nine. Continue countdowns all the way to one.

Dr. John Ball, chiropractic sports physician and founder of Maximum Mobility in Phoenix, Ariz., has worked with elite track athletes such as Lauren Fleshman. 

Amy Brown’s Pick: Modified Deadlift

(a) Stand on one leg with a 5 to 10 pound dumbbell in the opposite hand.

(b) Maintain a slight bend in your knee as you hinge forward until your back is almost parallel to the floor. Return to the start position. Repeat 10 times then switch legs.

Amy Brown, owner of Athena Rehab and Fitness in Portland, Ore., helps Olympians, including Kara Goucher and Shalane Flanagan, perform at their best. 

Janet Hamilton’s Pick: Floor Pullup

Position a bar on a squat rack so that it’s about 3.5 feet off the floor.

(a) Lie under the bar and reach up to grasp it with your body in a straight line, weight resting on your heels.

(b) Using your arms, pull your upper body up until your chin is above the bar. Lower yourself down. Repeat 10 times.

Janet Hamilton, author of the book Running Strong and Injury-Free, is an exercise physiologist and running coach based in Atlanta.