Exercises to firm up your upper arms will tighten and tone the muscles in your arms as well as your shoulders. Many upper arm exercises use weights to tighten and tone your muscles, and other upper arm exercises use your own body weight for natural resistance during your exercise.
Triceps Extension
This triceps extension exercise is designed to tighten and tone your triceps muscles. Lie on your back on a workout bench. Hold a small dumbbell directly above your head. While holding the weight above your head, bend your elbow to make a 90-degree angle. From the angle, extend your arm up until it is fully extended and perpendicular to the ground. You can perform this exercise on a workout bench or on the floor, either lying down or seated.
Lateral Dumbbell Raise
This exercise will strengthen your upper arms as well as your medial deltoids. Stand with a dumbbell in each hand and your knees slightly bent. Your hands should face in toward each other during the entire exercise. From this position, extend both of your arms out and away from your body, and raise them to shoulder height. Hold this position for a few seconds before returning to your original position. Repeat until fatigued.
Lying Barbell Extensions
This exercise strengthens your triceps and tightens the rest of your upper arm muscles. Lie flat on a workout bench with a barbell resting above your head. With your feet flat on the floor and your back flush against the bench, push the barbell up until your arms are fully extended above your head. From this position, slowly bring the barbell down toward your face by bending at both elbows. Bring the bar down as far as possible before pushing back up to your original position. Repeat until fatigued.
Bent-Over Dumbbell Row
The bent-over dumbbell row exercise strengthens your upper arms and your shoulder muscles. Step up to a workout bench and place one knee on the bench. With your other foot flat on the floor, lean forward until your upper torso is parallel with the bench. From this position, let your right arm hang down with a dumbbell and your left hand push against the bench for support. From a fully extended position, bend at your elbow and pull back your arm until you feel a stretch in your shoulder and upper arm. Repeat this exercise with both arms until fatigued.
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