Upper Arm Exercises Without Weights

The arm muscles running from your shoulder blade to your arm must remain strong and flexible so you can continue to do your functional activities, or your activities of daily living. Such activities include eating, driving, gardening and showering. Improve the function of your upper-arm muscles using your own body resistance and moving through a full range of motion.

Front and Lateral Raises

According to a 2002 article by Peter Ronai, published in the American College of Sports Medicine's Certified News, the main role of your shoulder is to position your arms so your hands can function. Perform arm exercises using isometric and isotonic contractions throughout the movement. Isometric contractions occur when your muscles exert a force without lengthening or shortening. Isotonic contractions are contractions where your muscles exert the same amount of force. For instance, relax your arm beside you then tense-up your biceps, triceps and shoulders without bending your elbow. Now, raise your arm in front of you, above your head and back down in front of you. Then, raise your arm out to the side all the way up above your head then reverse directions. During the movements, you are isometrically contracting your biceps and triceps while isotonically contracting your shoulder muscles.

Isotonic Bicep Curls and Triceps Extensions

Isotonic bicep curls focus on the front of your arms while isotonic triceps extensions work the back of your arms. You can do this exercise standing up or sitting down. Place your arms beside you and strongly tense up your bicep muscles. Now, raise your palms toward your chin without moving your shoulders. Then, strongly tense up your triceps as you push your palms down and backward, squeezing your triceps muscles at the end of the movement. Repeat.

Isometric Bicep and Triceps Flex

Flex your right bicep by making a fist and lifting your arm as if to show off your bulging bicep muscle. Hold this position for 15 seconds. Flex your right tricep by drawing your arm behind you then lifting your elbow until your arm is nearly parallel to the floor. Push your hand behind you to straighten your elbow contracting your triceps as hard as possible. Hold this contraction for 15 seconds then switch arms.

Triceps Push-Ups

Triceps push-ups engage your triceps and the front of your shoulders. Perform a triceps push-up with your knees or toes on the floor. Position your hands palms down on the floor directly under your shoulders. Contract your core to keep your body in a straight line. Complete a push-up by bending your elbows and shoulders to lower your nose 2 inches from the floor. Push back up and repeat.