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Kids' Arm Exercises

author image Adrienne Weeks
Adrienne Weeks spends her time as a collegiate speech instructor, fitness instructor and stay-at-home mom. She holds a master's degree in communication studies from Texas Tech University. Weeks has written about a wide variety of topics but enjoys sharing her passion about fitness, cooking and parenting.
Kids' Arm Exercises
Strong arms enhance sports performance. Photo Credit Jose Luis Pelaez Inc./Blend Images/Getty Images


The American Academy of Pediatrics recommends strength training for children as long as proper training techniques are used. Biceps, triceps and forearm exercises improve muscle strength and range of motion for the arms. Exercises do not have to be difficult to be effective, so choose arm exercises based on a child’s fitness level. Children should always be supervised when using exercise equipment or lifting weights.


Pushups can be done on the toes or on the knees, but use a mat underneath the knees on hard surfaces. Push-ups target the arm and chest muscles. Vary hand positions to increase or decrease the intensity of the push-ups. To begin, kids should do one set of 10 to 15 repetitions. Increase sets as strength increases.

Medicine Ball

A lightweight medicine ball can be used for various arm exercises. Toss the ball back and forth to a partner for a total arm workout. Lift the ball over the head, extend the arms, and twist from side to side or toss the ball in the air to strengthen arm and shoulder muscles. Use a 1-pound or 2-pound medicine ball. Start with one set of 10 to 15 repetitions per exercise.

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Free Weights

Use a small set of hand weights -- 1 to 3 pounds -- to do biceps curls, lateral raises, front raises, upright rows or triceps kickbacks. Begin with one set of 10 to 15 repetitions of each exercise. Increase the number of sets or weight as strength increases.

Resistance Band

Resistance bands come in different colors, according to resistance level. The appropriate color should be used when exercising. Do lateral raises with a resistance band by standing in the middle of the band and grasping the ends of the band at waist level. Raise the arms out to the side, then slowly lower them. For biceps curls, stand on the middle of the band, grasp the ends of the band, and bend the elbows to pull the hands toward the shoulders. Keep elbows in at waist level. Start with one set of 10 to 15 repetitions of each exercise. Increase sets as strength increases.

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