Dancer's Arm Workout

Although dance alone increases a dancer's arm muscle tone and strength, it is important for a dancer to engage in arm exercises that complement her training. Dancers need strong arms to complete many dance moves, and dancers are constantly holding their arms in one position for an extended amount of time. Performing push-ups and exercises using a resistance band strengthens and gives a dancer's arms a long and lean look. Engage in arm strengthening exercises two to three times per week, but allow your muscles at least one day of rest between workouts to recover.

Push-ups

Lie face down on the floor. Position your hands slightly wider than shoulder-width apart. Raise your body up, and support your weight on your hands and the balls of your feet. Do not let your back and hips fall to the floor. To keep this from happening, contract your abdominal muscles. Set your gaze a few inches in front of your. Bend your elbows and lower towards the floor. Stop when your chest is a few inches from the floor. Press your body away from the floor and raise back up until your arms are straight, but do not lock your elbows. Perform two to three sets of 12 to 15 repetitions.

Bicep Curls

Perform bicep curls with a resistance band. To start, stand with your feet shoulder-width apart. Step onto the middle of the band with both of your feet, and hold onto the ends of the band with your hands. Let your arms hang down at your sides, with your elbows close to your sides. Flex your arms at your elbows, and slowly curl the band to the level of your shoulders. Your elbows should be locked at your sides throughout the entire exercise. Slowly lower back down to the starting position. Perform two to three sets of 12 to 15 repetitions.

Cross Pulls

This exercise strengthens a dancer's chest and back muscles, making it easier for a dancer to perform movements away from her body, such as swinging her partner out to the side. Anchor the band around your right foot, and reach across your body and wrap the other end with your left hand. With the band at the level of your waist, keep your arm straight and raise it up and out, extending straight from the shoulder to your opposite foot. Return to starting position. Switch sides. Perform two to three sets of 12 to 15 repetitions on each side.

Tricep Extension

This exercise strengthens a dancer's tricep muscles. Strong tricep muscles allow a dancer to perform pushing and pressing dance movements with ease. Start by holding one end of the band in one hand, and place that hand behind your back, your arm should be straight. Grab the other end of the band with your free hand, and move that hand over the top of your head. Your elbow should be facing the ceiling. Keeping the back hand stable, straighten your top arm while keeping your elbow stationary. Slowly return to the starting position. Perform two to three sets of 12 to 15 repetitions.