Upper arm exercises can help women tone the area and feel more comfortable wearing sleeveless tops and dresses. Women may notice their upper arms becoming flabby or saggy as they age, particularly in the region adjacent to the elbow. Rather than becoming self-conscious, target your biceps, triceps and deltoid muscles with simple weight-training exercises that will help keep your upper arms looking firm.
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Overhead triceps extensions focus on the muscles at the back of your upper arm. They also work some of your back, stomach and shoulder muscles -- meaning you get maximum toning benefits from one exercise. Either sitting or standing, take a dumbbell behind your head in both hands. Before you start the movement, ensure that the weight is at shoulder level behind your neck and that your elbows are tucked into your head, bent and pointing toward the ceiling. Straighten your elbows and lift the weight above your head, and then return it to its starting position.
Dumbbell presses work your triceps along with your chest and shoulder muscles. Take a weight in each hand and lie back on a bench with your feet either on the floor or with your knees bent and your feet on the bench. Ensure that your back is straight in whichever position you choose. Raise your hands above your chest, part them and lower them toward the floor on either side of your body. Stop when your arms become level with your body, and return to starting position.
Biceps curls work the muscles found in the front of your upper arm. To complete the exercise, take a weight in each hand and hold them down by your hips. When you are ready, bend the elbows and bring your weights up to your chest and shoulders before returning to your starting position. Keep your elbows tucked in to your sides as you complete the exercise and maintain a straight back throughout. If you find this difficult, alternate arms rather than working both together.
These exercises can be completed either in the gym or in your home. If you do not own dumbbells, use bottles of water or cans of food as substitutes. For best results, complete three sets of 12 or 15 repetitions for each exercise. If this seems like a challenge to begin with, start with however many you feel comfortable with and build up from there.