There are a variety of ways to train your upper arms to improve movement, strength and stability. Since they are connected to your lower arms and hands as well as your shoulders and torso, the National Academy of Sports Medicine recommends that you perform full-body movement and stability exercises. For most exercises, you can use free weights, such as dumbbells and kettlebells, or your body weight.
Curl and Press
This exercise works on arm and shoulder extension while keeping your torso and hip stabilized as you move. Hold a 20-pound dumbbell in each hand by your sides and stand with your legs about shoulder-width apart. Curl the weights up toward your shoulders and press them over your head in one smooth movement. Hold this position for two seconds and lower the dumbbells down to your sides by reversing the movement pattern. Perform two sets of 10 reps.
Push Press
The push press is using your lower body to generate force and transfer it into your upper body to lift a heavy weight over your head. Hold a 40-pound kettlebell in your left hand near your left shoulder and stand with your legs about shoulder-width apart. Keep your left elbow close to the middle of your body. Bend your legs slightly and quickly straighten them, pressing the kettlebell over your head at the same time. Lift with your lower body, not just your shoulder and arm. Hold this position for two seconds and lower the weight to your shoulder. Perform three sets of six to eight reps per arm.
Pulling and Pushing
Pulling and pushing are the two primary, upper-body movement patterns. They work your arms, shoulders and torso, and help hip stability. To do a basic pullup, grab a pullup bar with both hands about shoulder-width apart. Exhale and pull yourself up until your head clears the bar. Do not stick your neck forward. Inhale and lower yourself until your arms are fully extended. To do a basic pushup, put your hands on the ground about shoulder-width apart and your feet together on your toes. Inhale and lower yourself until your hip and chest almost touch the ground. Tighten your buttocks to keep your body in alignment. Exhale and push yourself up without moving your body. For each exercise, perform two to three sets of eight to 12 reps.
Power Endurance Training
Power endurance technique is where you perform a strength exercise for one set followed by a power-exercise set that moves in a pattern similar to the strength exercise. This method helps you improve stamina and power development with consistent training, according to Vern Gambetta, author of "Athletic Development." For example, you can perform a set of pushups for 30 seconds followed by a set of medicine ball chest passes against a wall for 30 seconds as fast as you can. Or you can do a set of pullups followed by a set of overhead medicine ball throws.
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
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