Unfortunately, without exercise your arms become flabby, making you look older and heavier. With exercise, you can energize, tone, strengthen and tighten your upper arms. Working your arms not only makes them physically fit to perform your daily activities with ease, but it contours your arm muscles and makes them shapely.
Standing Bicep Curl
The curl tones your bicep muscles of your upper arms. Grasp a dumbbell in each hand and extend your arms at your sides. Stand straight with your chin parallel to the floor, feet shoulder-width apart and palms facing forward. Press your upper right arm against your side and slowly bend your arm, raising your hand to your chest. Hold this position for three seconds and lower your hand to your side. Alternate arms and repeat the exercise. Execute 15 curls with each arm.
Wall Pushup
This exercise firms your bicep and tricep muscles in your upper arms. Stand facing the wall and 3 feet away. Lean forward and place your hands on the wall at shoulder height. Maintain a straight line from your head to your feet as you perform the exercise. Bend your elbows and lean forward until you almost touch your face to the wall. Extend your arms, returning your body to the start position. Perform 15 pushups.
Single Arm Lift
The arm lift strengthens your lower and upper arm muscles. Grasp a dumbbell in your left hand with an overhand grip and stand straight with your chin parallel to the floor and feet shoulder-width apart. Lunge forward on your right foot and rest your right hand on your thigh. Your left leg should be extended with your foot flat on the floor and your body in a straight line from your head to your left heel. Raise your extended left arm out to the side and upward to shoulder height. Lower your arm and maintain the lunge position. Perform 12 arm lifts. Switch legs and arms and repeat the exercise.
Double Arm Raises
This exercises provides a total arm workout. Grasp a dumbbell in each hand and stand straight with your feet 12 inches apart and extended arms at your sides. Bend at your hips and lean forward 45 degrees with your knees slightly bent. Your body should be in a straight line from your head to your butt. Keep your arms moderately bent as you slowly lift them outward and up to shoulder height. Lower them to the start position. Execute the exercise 12 times.
Tips
To realize the benefits, exercise three to five times a week. Wear loose-fitting clothes while working out. Hydrate yourself before, during and after you exercise. Perform warm-up stretches to stimulate your muscles for exercise and cool-down stretches to give your body time to return to normal. If you experience pain while performing an exercise, stop.
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