A number of exercises can be done at home, without or without weights, to help strengthen the arms. Calisthenic exercises, or those that use your own body weight are free and you can do them anywhere. For those preferring to use wrist weights, resistance tubing, bands, or dumbbells, select the poundage or resistance to your current strength and increase weights or resistance as your arms grow stronger.
Biceps
Your biceps are large, long muscles found on the inside of the arm, made up of the long- and short-head biceps brachii muscles. These muscles allow you to flex your arm at shoulder and elbow joints, and turn your arm inward or outward. One effective exercise for strengthening the biceps of the upper arm at home are are bicep curls. Sit or stand with your feet apart, abs pulled in for torso support. Holding a dumbbell in one hand, or standing on one end of a resistance band and wrapping the other around your palm, tuck your elbow into your side and start the move with your hand at thigh level. Lift the dumbbell toward your right shoulder, using only the arm to lift the weight. Slowly lower and repeat 10 times, then switch and work the other arm.
Triceps
The triceps muscles are found on the back of the arm. The triceps muscles include the long and lateral head of the triceps brachii. These muscles allow you to extend your arm at both elbow and shoulder joints. A good exercise you can do at home to strengthen the triceps muscles are called triceps extensions. Holding a light to medium dumbbell in your hands, lift them over your head so that your elbows are bent and weight is resting against your lower neck. Keep your elbows close to your ears and lift the dumbbell straight up toward the ceiling. Hold the contraction for a moment and then slowly lower. Repeat this exercise 10 to 12 times.
Chair Dips
Chair dips work the triceps muscles and the entire back of your arm. Sit tall in a chair with arms. Sit with your knees and feet together, and lean forward slightly. Grasping the arms of the chair in your living or dining room with your hands, make sure your hands are level with your waist. Lift your heels off the floor and using your arm strength, push yourself upward so that your buttocks lift off the chair. As you grow stronger, lift your feet off the floor. Hold the lift for five or more seconds and then slowly lower yourself back into the chair. Repeat this exercise 10 times.
Ulnar Flexion
The muscles of your forearm can be strengthened by performing ulnar flexion exercises. For example, stand, holding a hammer by its base in one hand, its head pointing toward your rear. With your arm hanging naturally, the hammer itself will be slightly angled. Flex your hand toward the floor so that your thumb is facing downward. The head of the hammer will rise toward the back of your arm. Try to flex hard enough to feel the pull in your forearm muscles and touch the head of the hammer to the back of your arm near your elbow. Relax and then repeat several times.
References
- Get Body Smart: Biceps Brachii Muscle
- Nicholas Institute of Sports Medicine and Athletic Trauma: Upper Body Strengthening Program Exercises
- Get Body Smart: Triceps Brachii Muscle: Long Head
- National Institute on Aging: Chapter 4: Sample Exercises - Strength Exercises
- Running Planet: Arm Strength Training Exercises
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