Arm Exercises for the Spot Above the Elbow in Women

...

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.

Triceps Extension

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 Press

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 Curl

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.

Tips

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.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.