Your upper arms are one of the first areas to reveal aging, weight gain and weight loss. When the weather is chilly, you can hide your upper arms with sleeves. As the warm weather arrives and you begin to dress lighter when exercising, performing recreational sports and normal activities, you may be embarrassed by flabby arms. There are many exercises that will firm your upper arms and make them attractive.
Modified Push-Ups
This is a beginner level exercise that can tighten the muscles and sagging skin on your upper arms. To begin, kneel on the floor with your feet together and arms extended at your sides. Bend forward at your waist and place your hands on the floor. Your hands should be directly aligned with your shoulders. Lower your hips until a straight line is formed from your head to your buttocks. Slowly bend your arms and lower your head and chest to the floor. Engage the muscles in your arms and raise your body upward until your arms are fully extended. As you perform this exercise, it is essential to keep your head, back and hips in a straight line. Perform eight reps.
Backward Triceps Extender
You will feel the muscles in the back of your upper arm stretch in this exercise. To begin, secure a 5-lb. dumbbell or hand-held weight in your right hand. Step forward on your left foot about 18 inches. Distribute your weight evenly on both feet and tighten your stomach muscles. Slightly lean forward and place your left hand on your left thigh. Bend your knees moderately. Shift your weight to the left side and bend your right elbow to a 45-degree angle. Move your right arm backward until your right hand is hip-height. Maintain your arm in this position and slowly extend you right forearm backward. Hold this position for five seconds. Slowly return your arm to the bent position. Perform eight reps, then switch positions.
Bench Dips
The bench dip can tighten and build your upper arms. To begin, sit on the edge of a bench or straight-backed chair with your feet together and arms extended by your sides. Move your feet forward approximately 18 inches and clench the rim of the seat with your hands. Slowly slide your buttocks off the seat and lower your body until your arms are at a 90-degree angle. Hold this position for five seconds. Slowly raise your body upward and return to the sitting position on the edge of the chair seat. Perform this exercise eight times.
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