5 Best Upper Arm Exercises
The 5 best upper arm exercises can help you turn your thin or flabby upper arms into lean, mean guns. If you find that you don't have time or money for trips to the gym, these exercises will give you the same great benefits and will workout all the muscles of your upper arms. Don't be embarrassed to take off your shirt at the beach! Let these five exercises give you toned and healthy upper arms you can be proud of.
Pushups. The most basic of all upper arm exercises is one of the best. Lay face down on the floor, supporting your body weight with your toes and arms. Hands should be positioned directly under the shoulders, arms completely outstretched. Lower your upper body by bending at the elbow until your arms are bent at a 90 degree angle and your chest is parallel to the ground. Straighten the arms to return to the first position. If you can't do regular pushups, start with modified pushups by bending your legs and resting the lower body on your knees. Do three sets of fifteen repetitions. This exercise will work the triceps, chest and shoulders.
Biceps Curls. Stand upright, feet shoulder-length apart. Hold a light dumbbell in each hand with your palms facing forward. Keeping the upper arm tucked into your body, raise the dumbbell up to your shoulder by bending at the elbow. Do one arm at a time, maintaining a smooth and fluid motion. If you find yourself arching your back to raise the dumbbell, you're using too heavy a weight. One curl on each side is one repetition. Do three sets of fifteen repetitions.
- Triceps Dip. Sit in a chair and place your hands on the front edge of the seat near the outer thigh. Slide your feet forward so that the legs are straight and your hips are in front of the seat. Your arms and heels should be supporting your body weight. Lower your hips towards the floor by bending your arms at the elbow, then return to the upright position. If you feel any shoulder pain, don't bend your shoulder's as much. Do three sets of fifteen repetitions.
Triceps Extension. Sit in a chair with your feet shoulder-width apart on the floor. Grasp a single dumbbell with both hands by wrapping your hands around the grip. The starting position for this exercise is with arms raised and bent at the elbows, holding the dumbbell behind your neck. Straighten your elbows and raise the dumbbell above your head, then lower it back to the starting position for one repetition. Try not to move your upper arms and keep your elbows close in to your head. Do three sets of fifteen repetitions.
- Shoulder Press. Sit in a chair with your feet shoulder-width apart on the floor. Take a dumbbell in each hand and hold them with arms straight out from the shoulder, elbows bent up at a 90 degree angle, with palms facing forward. Raise the dumbbells up until they are straight over your shoulders, but without locking your elbows. Return to the starting position to complete one repetition. Do three sets of fifteen repetitions.
- If you don't have dumbbells, you can use a one liter bottle of water as a weight. The weight doesn't need to be very heavy, it's just there to provide a small amount of resistance.
- If you're unable to do as many repetitions as stated, start with five to eight repetitions and increase the number by one or two each week.
- For each exercise, you should exhale on the first move and inhale as you return to the starting position.