Strength-training and weight-training exercises can help you build and sculpt your upper arm muscles. Toning exercises help you achieve lean, smoother-looking upper arms by firming up your muscles and decreasing flab. A balanced upper-body workout should include exercises to tone your biceps and triceps, the major muscles in your upper arms, as well as your shoulders.
Triceps
Your triceps are the group of three major muscles running along the backs of your upper arms from your shoulders to your elbows. Website Moms Today explains that age-related factors, such as changes in your activity level or hormonal changes in women, may cause triceps to become flabby. The Fitness Magazine website suggests an exercise to help tone your triceps. Stand with your knees slightly bent and keep your arms at your sides while holding a five-pound dumbbell in each hand. Slowly lift the weights behind you, pressing upwards gently, and return them to your sides for 20 repetitions.
Biceps
Your biceps are the two major muscles that run along the front of your upper arms from your shoulders to your elbows. The Fitness Magazine website recommends toning your biceps with exercises that alternately extend and constrict the muscles. Hold a five-pound dumbbell in each hand as you stand with your arms at your sides, palms facing front. Bend your elbows and raise the weights so your forearms are parallel with the floor for 7 reps; keep your upper arms straight at your sides.
Shoulders
Include shoulder exercises in your upper arm toning routine. Massage Therapy and Healthy Living advises working the area where your triceps connect to your shoulder to improve mobility; an overhead press exercise helps here. Hold a five-pound weight in each hand, and stand with your arms almost completely extended above your head. Do not lock your elbows. With your palms facing forward, bend your elbows, slowly lowering the weights behind you until your elbows are at a 90-degree angle. Raise the weights until your arms are almost straight up. Do three sets of 15 repetitions.
Walking
You can incorporate exercises to tone your upper arms into your walking routine. The Fitness Magazine website suggests gently warming up your shoulder joints with some extended arm rotations before walking. Rather than carry weights as you walk, keep your fists clenched to tighten your arm muscles. Pause your walk after 5 minutes, and perform an exercise that works your biceps or triceps. Resume walking, pausing every 5 minutes for another set of upper arm exercises.
Stretch
After you do toning exercises, stretch your muscles to prevent stiffness. Reach across your chest with one arm using your other hand to pull the elbow close to the opposite shoulder to stretch the back of your arm. Repeat with your other arm. To stretch another area of your triceps, raise one arm over your head; bend at the elbow, letting your hand drop behind your head. With your other hand, grasp your raised elbow and gently stretch your arm back. Repeat with your other arm.
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