The upper arm contains two muscle groups, the biceps and the triceps. The biceps, located at the front of the upper arm, allow you to bend your arm. The tricep muscles, found on the back part of the back of the upper arm, are used to straighten the arm. A variety of upper arm exercises can help you firm and strengthen your triceps and biceps.
Bicep Curls
Work the bicep muscles in the upper arm by doing bicep curls. Stand with your legs spread hip width apart, knees slightly bent. Hold a free hand weight in each hand, palms facing forward. Keep your arms straight and let your elbows touch your sides. Use a slow, controlled motion as you bend your elbows to raise the weights, bringing them toward your shoulders. Slowly straighten your arms and return to the starting position. Do one set of 10 repetitions, adding more weight and sets as your muscles become stronger.
Tricep Dips
Firm and tone the backs of your upper arms by doing tricep dips. Sit on a sturdy chair or bench, place your hands close to your hips as you let your fingertips curl over the edge. Extend your legs out in front of you, knees slightly bent, foot flexed, toes pointing up as the heels press into the floor. Slowly move your hips forward off the edge of the chair as you bend your elbows and lower your hips toward the floor. Keep the elbows bent at a near 90 degree angle. Use your arms to raise yourself back to the starting position. Do one set of 10 repetitions; add more sets and repetitions as you build strength.
Standing Rows
Give your upper arms and upper back a work out by doing standing rows. Start this exercise by standing with your feet hip-width apart, holding a free weight in each hand, palm down as they rest against the front of your thighs. In a slow, controlled movement, raise your arms up, keeping them in front of your body. Stop when the weights are chest height and hold for two seconds. Avoid locking your elbows during standing rows. Do one set of 10 repetitions. Use a heavier weight and add more sets as you become stronger.
The Hammer Curl
Hammer curls exercise the bicep and can firm and tone the front of your upper arm. Begin by standing with your feet hip-width apart. Grasp a free weight in each hand, allow your arms to rest at your sides along the outer thigh, palms facing inward. Slowly raise the weight by bending your right elbow, bringing the weight to the front of your shoulder. Lower the weight, controlling the movement, as you return to the starting position. Do one set of 10 repetitions on each side. Add more weight and sets as your biceps become stronger.
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