The muscles in your upper arms consist of your biceps, located on the front of your arms, your triceps, located on the back of your arms, and your deltoids, located on the uppermost part of your arms. Toning exercises strengthen and firm your muscles, improve your body's physical composition and make it easier to engage in certain activities and sports. The American College of Sports Medicine recommends two weekly strength training sessions.
Alternating Overhead Extensions
This exercise strengthens and challenges your triceps --- the muscles that account for the majority of your upper arms. Hold a light weight in each hand. Stand straight, bend your knees and tighten your stomach muscles. Extend your arms overhead and press your arms against their corresponding ears. Pointing your elbows forward throughout the exercise ensures that you don't flare them and detract from utilizing your triceps during the extensions. Turn your palms toward one another, then slowly lower your right hand behind your head. Stop when you feel a stretch in the back of your arm, push your arm straight, and do the same with your left arm. Continue alternating until you complete 15 repetitions on each side. Use a heavier weight if if your triceps don't feel challenged after 15 repetitions.
Alternating Hammer Curls
These hammer curls build up your biceps, making it easier to lift and throw objects. Sit on a workout bench and hold a weight in each hand. Extend your arms by your sides and turn your palms toward one another. Slowly, lift the left weight toward your left shoulder, pausing for three seconds before it makes contact with your shoulder. Lower your arm to straight and do the same with your right arm. Continue alternating until you complete 15 hammer curls on each side.
Front Lateral Raises
Front lateral raises tone and tighten your deltoids. Hold a light weight in each hand, stand straight and bend your knees slightly. Turn your palms toward you and position your hands in front of your legs. Slowly, lift the weights in front of your body, stopping when they reach parallel to the floor. Lower the weights and repeat 14 more raises.
Single-Foot Dips
Single-foot dips strengthen your triceps. Lifting one leg off of the ground places more weight on your arms and challenges your balance. Sit on the edge of a workout bench. Position your hands directly next to your hips and wrap your fingers around the edge of the bench. Straighten your wrists and keep them this way throughout the exercise to prevent strain or injury. Lift your hips off of the bench and walk your feet 24 inches in front of you. Tuck your elbows by your sides and lift your right foot off of the ground. Bending your elbows, lower your hips toward the ground, stopping when the back of your arms are parallel to the floor. Push up, through your arms, to the start position and complete a total of 15 dips.
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- University of Washington: Musculoskeletal Radiology
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