Muscle mass tends to naturally decline with age and is often associated with a decrease in physical activity. Low amounts of muscle mass in the upper body can not only lead to saggy upper arms but can also prevent you from successfully completing simple activities of daily living such as reaching for an object on a high shelf. There are several exercises that will help firm your upper arms while also improving your upper body strength. Perform two or three sets of eight to 12 repetitions of each exercise on three nonconsecutive days a week.
Biceps Curl
Biceps curls firm the biceps brachii muscles that make up the front of your upper arm. Hold a dumbbell in each hand with your palms facing in, and sit or stand with your back straight and your belly button pulled into your spine. Keep your elbows tucked close to your side throughout the exercise. Bend your right elbow to lift the weight to your chest. As you lift the weight, rotate your forearm so that your palm faces your body at the end of the movement. In a controlled manner, lower your arm to the starting position and repeat the movement with your left arm. Continue to alternate arms until you have completed the desired number of repetitions.
Triceps Kickback
This firming upper arm exercise targets the triceps muscles on the back of your arm. Stand with your legs hip-width apart and hold a dumbbell in your right hand. Bend your knees slightly and bend forward at the waist, maintaining a straight back. If you find this position difficult, place your left hand on a sturdy chair to support your upper body. Begin with your right arm bent at a 90-degree angle and your elbow tucked close to your side. Keeping your upper arm in place and close to your body, lift the dumbbell to the back by straightening your arm. Carefully return to the starting position. Complete the desired number of repetitions then repeat the exercise with your left arm.
Shoulder Press
The shoulder press works the uppermost muscles of your upper arms. Sit or stand with your back straight, belly button pulled in and a dumbbell in each hand. Begin with your elbows bent and the weights at shoulder-level. Hold the weights with your palms facing or with your palms out, whichever is most comfortable for you. From this position, simply extend your arms vertically. Slowly bend your elbows to lower the weights back to the starting position.
Arm Raise
Arm raises firm your shoulder muscles. Sit in a chair with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your palms toward your body. Straighten your back, contract your tummy muscles and raise both arms out to the side until they reach shoulder-level. Hold this position for a count of one then carefully lower your arms back to the starting position.
References
- "ACSM's Resources for the Personal Trainer (Second edition)"; Nicki Anderson, et al.; 2007
- Women's Healthcare Topics: Fitness
- Estronaut: Exercises for Seniors
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