You don’t have to lift heavy weights or become a gym buff to reap the benefits of strength training. Any external resistance that places demands on your arm muscles will build strength and endurance while improving bone density. Using 2-lb. weights is an effective way to build foundational strength in your biceps and triceps. Once lifting the 2-lb. weights becomes easy, increase your reps or use heavier weights to make sure you keep getting results. Talk to you doctor before beginning an exercise program.
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Biceps curls strengthen the front, upper portion of the arms. Strong biceps ease the difficulty of lifting and carrying things, such as groceries. Hold a weight in each hand, stand up straight and bend your knees slightly. Place your feet shoulder-width apart, press your arms against your sides and turn your palms forward. Relax your shoulders and straighten your wrists. Lift the weights to your shoulders, stopping before they touch them. Lower the weights. Complete 12 to 15 reps, stopping when your biceps fatigue.
Hammer curls challenge the biceps. Hold a weight in each hand, stand up straight and hang your arms by your sides. Relax your shoulders, position your feet shoulder-width apart and bend your knees slightly. Turn your palms toward one another and straighten your wrists. Lift the weights toward your shoulders, stopping before they touch them. Lower and repeat 12 to 15 times, stopping when your biceps fatigue.
Overhead extensions build muscle in the triceps on the back of the arms and strong triceps help you lift things overhead, for example. Hold a weight in each hand, stand up straight and bend your knees slightly. Place your feet shoulder-width apart, relax your shoulders and lift your arms up. Keep your arms close to your head, point your elbows forward and straighten your wrists. Bend your elbows and lower the weights behind you. Do this without flaring your elbows. Stop when you can’t lower anymore, then lift the weights and straighten your arms. Complete 12 to 15 reps, stopping when your triceps fatigue.
Kick Them Back
Kickbacks also tone and tighten the triceps. Hold a weight in each hand, stand up straight and hang your arms by your sides. Bend your knees slightly and lift your forearms parallel to the floor. Pull your shoulder blades down and together. Lower your upper body forward 45 degrees while keeping your back straight. While keeping your upper arm stationary and your elbows close to your sides, push the weights behind your body, straightening your arms. Lift your hands back to the start position. Complete 12 to 15 reps, stopping when your triceps fatigue.