Having strong, toned arms can be a good self-esteem boost as well as make simple, everyday tasks easier. Things like lifting and moving boxes and even mowing the lawn can be made simpler by working out your upper arms, namely your triceps and biceps. You can tone your upper arms in a variety of ways. Start with some of the simpler ones and mix them up as you become stronger.
Barbell Curls
If you have a barbell on hand or have access to one at your gym, barbell curls are a great way to tone the biceps and build strength in your arms. Stand upright with your abdominals contracted for support. Hold a barbell with your grip shoulder-width apart, with your palms facing forward and your elbows tucked into your body. Hold the upper part of your arms in place, bending your elbows and contracting your biceps to move the barbell up to shoulder-level. Hold it there for a few moments, contracting the biceps, and then release. Use as controlled a movement as possible to return the barbell to starting position and repeat. Do sets of five to 10 of these at a time to start. To build lean muscle, add more repetitions as you become stronger. To build bulkier muscle, add more weight to your barbell to maximize your workout.
Hammer Curls
Hammer curls are another great exercise for building strength in the biceps. Hammer curls require two dumbbells. Stand with your arms to your side, one dumbbell in each hand, making sure that your elbows are tucked in close to your body. Hold the dumbbells so that the palms of your hands are facing inward toward your body. Hold your upper arms in place while curling your first weight forward toward your shoulder, contracting your bicep to make the movement. Continue until the dumbbell is at shoulder-level and the bicep is fully contracted. Use slow, controlled movements to release the weight back to your side. Repeat on the other side. Repeat this in sets of five to 10 depending on your strength, increasing weight or reps as your biceps become stronger.
Pushups
Pushups are a great way to build up the triceps, shoulders and pectorals. They don't require any equipment or a gym membership. Lie face down on a mat or carpet with your hands in front of you, shoulder-width apart. Rest the bottom half of your body on your toes. You can rest your knees on the ground if pushups are difficult for you. Contracting your abdominals for support, slowly lower your upper body toward the ground by bending your elbows. Then, push back up to your starting position. Aim for 10 pushups in a set, adding more as you become stronger.
Triceps Stretch
The triceps stretch is for people looking to build strength in those muscles. This exercise requires only a mat and a set of dumbbells. Lie flat on your back with one weight in each hand. Stretch your arms toward the ceiling with your palms facing inward. While inhaling, bend your elbows and lower the weights toward the sides of your head with your elbows pointing straight upward. On the exhale, raise the weights back up to the original position. Do a set of five to 10 of these at a time, adding more as your triceps become stronger and the exercise gets easier.
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