If you want to make sure that you’re getting the most out of your arm day workout, just slow down.

While you’ll build strength by progressively ramping up the weight you use when you work out, you can also adjust the speed of your movements to create more time under tension to challenge your muscles. This is a smart method to ratchet up the difficulty and effectiveness of your routines if you’re stuck traveling without a full gym, or you only have one set of lighter dumbbells at home.

Trainer Charlee Atkins, C.S.C.S., uses tempo to give her clients an extra challenge—and to make them think a little more about their workouts to keep them from just going through the motions.

“Before you go getting crazy and implementing workouts you find off Instagram, try this small change: time,” Atkins says. “By changing the tempo of your exercises, you’re effectively changing the amount of time under tension. You can vary your time in workouts by moving slower in the eccentric or ‘lowering’ phases or merely holding an exercise isometrically for a few breaths before releasing the position.”

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