Increasing muscle mass and tone, according to Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at the Mayo Clinic and co-director of the Mayo Clinic Sports Medicine Center, can be achieved at any age. However, as you age you will begin to lose muscle mass each year unless you are actively performing exercises to develop new lean muscle tissue. Many fitness enthusiasts, men and women, perform weight-training exercises to strengthen and tone the upper arms. Dumbbells are a versatile and inexpensive piece of equipment that can be used to build muscle mass in the upper arms.
Overhead Dumbbell Press
The overhead dumbbell press targets the deltoids in the upper arms. To perform this exercise, stand with your feet approximately hip-width apart and knees slightly bent. Tighten up your abdominals and relax your shoulders. Holding dumbbells in each hand, pull your hands up toward your ears until your upper arms are parallel to the floor with your wrists supported over your elbows. Exhale and extend your arms over your head, straightening your arms. Inhale and lower your arms back to the starting position.
Dumbbell Curls
Dumbbell curls strengthen and tone the bicep muscles in the upper arms. To perform this exercise, stand with your feet approximately hip-width apart and knees slightly bent. Contract your abdominals and relax your shoulders. Hold the dumbbells in both hands with your palms facing forward. Keeping your arms tight against your body, exhale and lift the dumbbells up toward your shoulders. Inhale while returning your arms to the starting position.
Dumbbell Triceps Kickback
The dumbbell triceps kickback effectively works the triceps muscle in the upper arm. To perform this exercise, stand in a split-stance with the right leg forward while hinging at your hips with your abdominals tight. Place your right hand on your right thigh and hold your dumbbell in your left hand. Pull your left arm up, parallel to the floor with your elbow bent to 90 degrees. Exhale while extending your left arm back, straightening it. Inhale and return to starting position. Repeat the exercise on the other side.
Front-Lateral Circle
The front-lateral circle is a functional exercise which targets the front and side deltoids. To perform this exercise, stand with your feet hip-width apart and knees slightly bent. Engage your abdominals and relax your shoulders. Hold your dumbbells in both hands with your palms facing your thighs. Exhale while lifting your dumbbells up to shoulder height, parallel to the floor. Inhale and extend your arms out to your sides, shoulder height, making a T position. Exhale while lowering your arms down to your sides and back to starting position.
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