Six Arm Exercises

Arm Strengthening Exercises

When using weights for the first time, women—start with one to three pounds and increase in one to two pound increments—men, start with five pounds. Ten pounds is a reasonable goal for women, twenty for men, depending on your age and the level of fitness you’re pushing for. Ask your doctor what’s safe for you and your physical condition.   

1. Modified push-up: stand arms-length away from a counter top. Place hands shoulder-width apart on edge of counter. Stand flat-footed or on toes if you have more strength and lean forward, back and legs straight, until elbows are out to your sides at ninety degrees. Push back to starting position and repeat, working up to twenty. When stronger, you can do this from a lower, sturdy surface—coffee table, couch, etc.—with the same form.

2. Shoulders: holding hand weights firmly but not in a death grip, keep arms lowered at your sides, palms facing in, and role shoulders from front to back and around to front up to twenty times. You should feel your shoulder blades coming closer together.

3. Upper top of arms: holding weights at sides like above exercise, lift arms straight out to the sides, elbows slightly bent, no farther than shoulder-height, and lower. Repeat up to twenty times.

4. Upper underside of arms: holding weights, lift arms straight out to sides, palms facing up. Curl hands toward shoulders then push straight up above your head. Lower hands back to shoulders and return to the starting position. Repeat up to twenty times.

5. Bicep strength: hold weights, arms down at sides, palms facing ahead of you. Curl hands up to shoulders, keeping elbows unmoving at your sides, and return to starting position. To add upper muscle exercise, after curling up, push straight up over the head before returning to starting position. Repeat up to twenty times.

6. Back of shoulders and arms: sit on a chair with no arms, feet flat on the floor, legs together. Bend over legs. Hold weights, palms facing your body, elbows bent at ninety degrees, and reach forward, extending arms, then push straight back, bending elbows as you go, until shoulder blades come closer together (not arms). Return to starting position and repeat up to twenty times.