The average adult over age 25 loses 1/2 pound of muscle per year, reports the American Council on Exercise. Regular strength training can reverse this trend while reducing your risk of injury by strengthening your bones, tendons, ligaments and muscles. Adding lean muscle mass to your body boosts your metabolism to assist in weight control as well. For each arm exercise, lift with enough weight to fatigue your muscles---between eight and 12 repetitions.
Dumbbell Hammer Curls
Hammer curls strengthen your biceps, running along the upper inner portion of your arm. The movement also works the flexor muscles in your forearms. Stand with your feet shoulder-width apart holding a dumbbell in each hand. Start with your arms hanging naturally at your sides, palms facing inward. Exhale while you bring the weights up toward your shoulders, keeping your upper arms stationary. Squeeze your biceps at the top of the motion, and slowly return to the starting position as you inhale. Do not rotate your forearm during the exercise. The motion should resemble hammering a nail. You may perform the movement with both arms at the same time, or alternating between your right and left arm.
Triceps Press
The triceps press works your triceps muscles along the upper back portion of your arms. Place an e-z bar or short barbell on the floor at the end of a bench. Lie flat on the bench with your feet firmly planted on either side and your head on the bar end. Reach over and behind your head to grab the bar with your hands shoulder-width apart, palms facing up. Lift the bar arms-length above your chest, as if you were about to start a bench press. Keeping your upper arms perpendicular to your body, slowly inhale and lower the weight until it touches your forehead. Exhale as you return the bar to the starting position above your chest.
Seated Dumbbell Press
Your deltoids, or shoulder muscles, have three separate regions: the anterior, medial and posterior head. To get the most out of your shoulder workout, choose a few different movements to hit the deltoids in each region. Overhead dumbbell presses work the entire deltoids muscle as well as the triceps. Sit on an upright bench with a dumbbell in each hand. Raise the dumbbells to either side of your head, with your elbows bent and your palms facing forward. Push the dumbbells up, extending your arms above your head as you exhale. Inhale as you lower the dumbbells back to the starting position.
Lateral Raises
Lateral raises work each of the deltoid heads, but focus the resistance on the medial head on the side of your shoulders. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Start with your hands hanging naturally at your sides, palms facing in. Exhale while slowly raising the weights up and out to your sides, keeping your palms facing down. Raise the dumbbells until your arms are level with your shoulders. Inhale as you lower the weights back down to your sides.
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