You don't have to go to the gym or hire a personal trainer to tone and strengthen your upper arms. Perform upper body exercises at home and do two strength training sessions each week. Work the back of your arms (the triceps), the front of your arms (the biceps) and your shoulders (deltoids) to increase tone in your arm muscle. Do decline push ups, floor dips and biceps curls to reduce fat, gain strength and to improve physical appearance.
Decline Push Ups
Step 1
Place your legs on a couch and your hands on the ground. Walk your hands forward. Stop when your legs are straight and move your hands directly under your shoulders. This exercise works all your upper arm muscles.
Step 2
Adjust your leg positioning until only your knees and below are on the couch. Move your right hand to line up one inch outside of your right shoulder and move your left hand to line up one inch outside of your left shoulder.
Step 3
Lower your chest towards the ground. Flare your elbows out to the side while going down. Stop when you are two inches away from the ground. Push up through your hands, return to the start position and repeat until you complete 15 push ups.
Floor Dips
Step 1
Sit on a mat. Bend your knees and place your heels hip-width apart on the mat, two feet in front of your glutes. Place your palms on the mat, directly behind your hips. Point your fingers forward. This exercise works your triceps, the back of your upper arms.
Step 2
Bend your elbows slightly. Lift your glutes two feet off of the ground. Bend your arms and lower your glutes towards the ground, pushing them slightly towards your feet. Stop when your backside is nearly touching the ground.
Step 3
Push your arms back to straight and lift your glutes to the start position. Lower and repeat until you complete 15 repetitions.
Resistance Band Curls
Step 1
Hold one handle in each hand and step onto the middle of the resistance band with both of your feet. Start with your feet close together. Widen your stance to increase intensity during the exercise. This exercise works your biceps, the front of your upper arms.
Step 2
Stand up straight, relax your shoulders and bend your knees slightly. Extend your arms by your sides. Squeeze the upper part of your right arm against your right side and maintain that tension throughout the exercise. Squeeze the upper part of your left arm against your left side and maintain that tension throughout the curls.
Step 3
Turn your fingertips towards your shoulders. Pull the handles towards your shoulders. Pause before the handles hit your shoulders. Hold in this position for five seconds, then lower until your arms reach a full extension. Repeat until you complete 15 repetitions.
Things You'll Need
- Resistance band
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- University of Washington: Triceps Brachii
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