Arm Exercises

Arm Exercises are an important component of any exercise program. Strengthening the upper and lower arms will improve your appearance and make everyday life easier.

There are many arm exercises available that can be done at home or in the gym to give you the lean, toned arms you desire. The three phases to give you a through arm workout are: stretching, strength training and cool down stretches. Give yourself plenty of stretching time to avoid injury and plenty of water to stay hydrated.

The first phase of arm exercises is stretching. One of the great things about upper body workouts is they can be done while sitting or standing, so pretty much anyone at any fitness level can do them. To start your arm exercises, reach each arm above the head as if grabbing for an invisible object for ten seconds on each arm. Do this stretch a couple of times each arm at a slow pace and then join your hands together and do the same, holding the stretch for ten seconds. The next move will be to reach your left hand over to your right elbow and very gently pull your right arm across your chest. The key here is to be very gentle. When you feel the stretch, stop and hold for ten seconds. Repeat with the opposite arm.

Moving onto strength training requires that you decide if you are looking for increased strength or slimmer more toned arms. If increased strength and bulking up is your goal you will want to use arm exercises that have fewer repetitions but heavier weights. Whereas those whose goal is to tone and lean out the arms, higher repetitions and decreased weights are the way to go. No matter what your goal, it is a good idea to purchase some hand held weights (dumbbells), which are available at every sporting goods store or in your gym.

Dumbbells are available in many different weight increments from one pound all the way up to ten and even higher. To tone up and lean out the arms, choose a one or two pound dumbbells to start and you can work your way up as your strength builds. Using a weight bench in the home or the gym can be more effective for those looking for a more challenging arm exercises.

One arm exercise that has been shown to be effective is to stand or sit straight with a dumbbell in each hand and slowly raise each arm straight out to your side up to shoulder level or lower if uncomfortable. Repetitions of ten, three times will be effective. The next move will be to lift the dumbbells to the front, knuckles down, bending at the elbow. Remember, the goal for toning is higher repetitions and lower weight so ten reps three times each should be enough to feel the burn. The perfect arm exercise, which requires no equipment, is push ups. Your triceps will thank you for this.

If standard push ups are too difficult, start on your knees and work up to your toes. Now, you are ready for a cool down stretch. Do not skip this step or rush through it. Take the time to repeat the initial arm stretching exercises and do them until you feel relaxation throughout the arms. Breathing deep can aid in relaxing the muscle and keep soreness to a minimum. Remember that adjusting your work out as you reach certain goals is vital to maintain progress. If and when you are able, increase repetitions and dumbbell weight to receive maximum benefit from your arm exercises. As with any exercise program, consult your physician.