1. An Exercise for Everyone
Arm raises are the kind of exercises that can be done by everyone at every fitness level. Babies can have their arms manipulated and moved by their parents to help with early development. Seniors can perform arm raises while sitting down for chair exercise routines.
2. Arm Raises in the Gym
Stand against a wall or stabilizing pole and hold onto it with one hand while standing sideways to it. Hold a free weight in the opposite hand. Use the wall or pole to hold yourself very still so that all the resistance can be absorbed by the weight. Raise your arm, keeping it stiff and parallel to the floor. Lower it back to your side. Increase the weight when it becomes too easy. You can do 20 to 30 reps on each side quickly to strengthen the arm and deltoids, and three times very slowly to build muscle mass. Hold the weight at the top of the lift for isometric resistance.
3. Two Arms at Once
While sitting or standing, raise your arms to they are up even with your shoulders. Bend your elbows so that your hands are forward. Lift your elbows as far as you can. This exercise is good for people who are weak and cannot stand while exercising. You can increase the pressure of the lift by holding free weights in both hands. Make sure not to shrug during this exercise. Breathe in as you raise your arms and out as you lower them. Suck in your abs for maximum benefits.
4. Outstretched Raises
Stand with both arms at your sides. Set your feet about shoulder length. Raise both your arms outstretched so that they are parallel to the floor. Raise them both at once and return them to the outstretched position. Repeat 10 times, and then rest. Do this move twice more for a complete workout. You also can add weight to this exercise with free weights. Start out with one-pound free weights and increase the amount as you become accustomed to the exercise.
5. Use a Cable Pulley Machine
If you have access to a cable pulley machine, then you can get in some good arm raises by standing with your back to the machine and grabbing a handle. Set the weight low at first until you see how much you can pull. Do it first one hand at a time. With your hand turned backwards, grasp the handle and pull out until your hand is parallel to the floor in front of you. Do 10 to 12 reps and then repeat with the other hand.
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