Free weights are useful for toning your upper arms. Select a weight that will tire your muscles after 12 repetitions, which is all your muscles need to get stronger, the Mayo Clinic advises. As the repetitions get easier, increase the amount of weight used. Before picking up a weight, however, warm up for five to 10 minutes; always consult with your doctor before beginning any exercise program.
Triceps Extension
As the name suggests, a triceps extension works the triceps, a muscle on the back of the upper arm. Start by lying on your back, either on a weight bench or on the floor, holding a dumbbell with both hands. Lift your arms up so your upper arms are perpendicular to the floor and your elbows are bent 90 degrees, parallel to the floor. Slowly straighten your elbow as you move the weight up toward the ceiling. You should feel tension in your triceps. Slowly return the weight to the starting position, then repeat.
Biceps Curls
Work the front of your upper arms with a biceps curl. Begin by standing with your feet shoulder-width apart and your knees slightly bent. Hold the free weight with your palm facing forward. Slowly lift the weight up toward you. Keep your elbow close to your body, and your wrists rigid. Lower the weight slowly to the starting position, and repeat. You can do this exercise one arm at a time, or with both arms at the same time, using a weight in each hand. You can also alternate arms during the exercise, which also works your core by making it harder to maintain stability.
Hammer Curl
A hammer curl is similar to a biceps curl, and it also works the biceps. Stand with feet shoulder-width apart, and hold a dumbbell in each hand, with your arms down at your sides. Rather than holding the weights with your palms facing out, as in biceps curls, keep your hand and arm in a neutral position, so the weight is parallel to the body. Slowly lift one dumbbell by bending the elbows and bringing the weight up to the front of the shoulder. Release it back to the starting position. Repeat the exercise with the other arm.
Overhead Press
An overhead press works the triceps as well as the shoulders. This exercise can be done either sitting or standing. Hold one weight in each hand, with your arms lifted so your upper arms are in line with your shoulders and your elbows are bent 90 degrees with your hands, palms outward, pointed toward the ceiling. Push both dumbbells upward until your arms are fully extended. Slowly lower the dumbbells to the starting position, then repeat the exercise.
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