A person's ability to build strength and produce force does not diminish with age, according to a paper titled "The Importance of Strength Training for Seniors," presented by Bruce W. Craig, Ph.D. Speed does seem to decrease with age, but speed is not a factor in weight training for non-athletes. Seniors can do the same exercises for their upper arms as anyone else, which should include targeted exercises for the triceps, biceps and shoulders.
Standing Dumbbell Overhead Triceps Extension
The standing dumbbell overhead triceps extension works the muscle on the back of your upper arms, the triceps. A single dumbbell is held vertically behind your head, but you can hold two dumbbells pressed together vertically or one horizontal dumbbell behind your head instead. The exercise is done standing up tall with your feet hip-width apart. Squeeze your abs to support your spine and lower back. Grasp a dumbbell between your hands and put the dumbbell behind your head with your elbows bent. The elbows point upward. Work your triceps by extending your arms straight over your head. Do not bring your arms forward as you straighten them, just up over your head. Bend your arms again to complete an overhead tricep extension.
Biceps Curls with Resistance Band
The biceps curl with resistance band exercise trains the bicep muscle in the front of the upper arms. A resistance band creates increased tension when pulled on, giving the biceps something to work against. This exercise starts with you standing on the looped end of the band. The handles are held one in each hand with your arms straight at your sides. The palms face forward. Stand up straight with your shoulders pulled back and look forward. Next, bend your elbows and lift your arms toward your shoulders. Then, lower your palms back next to your sides.
Incline Reverse Lateral Dumbbell Raise
The muscles of the shoulders are called the deltoids. The deltoid muscles have three parts, also called heads, which are on the front, side and rear of the shoulders. Each part attaches to the top of the humerus bone of the upper arm. The incline reverse lateral dumbbell raise emphasizes the rear deltoid, but the front and sides work as secondary muscles. The traps and rhomboids of the upper back are used too. To perform this exercise, lie face down straddling an incline bench with your feet on the floor. Hold a pair of dumbbells in each hand in front of you with your elbows bent slightly. The arms hang toward the floor and begin touching with the palms facing each other. Then, raise the arms up and back until they are in line with your shoulders and perpendicular to your torso. Lower the arms again to finish the exercise.
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