7 Arm Exercises to Build Strength – Forbes Health

The list below is a great starting point, but it’s important to know that the “best” exercise for one person may be different for another. Always consult your doctor or qualified certified personal trainer before starting any new exercise routine.

push ups

“Push-ups are my favorite exercise, regardless of gender or age,” says Dr. Stallone. When performed properly, this exercise can work on upper body strength, core control, bone density, and breathing control, she says. There are also modifications for those who can’t do a full push-up and are working on getting that strong.

Dr. Oyekanmi says this exercise can be gradually increased in difficulty. “It depends on the person’s physical fitness level, [push-ups] It can be done with your arm resting on a wall, kitchen counter, couch/bed seat, or floor,” says Dr. Oyekanmi.

Muscles targeted: Pectoralis major, triceps, abdominal muscles
How to do it:

• Lie on your stomach with your palms on the floor just below your shoulders, elbows pointed.
• Open your chest, engage your abdominal muscles, and exhale as you straighten your elbows and lift your torso off the floor. Hold this plank position with your elbows straight, shoulders tucked, and spine straight. Slowly bend your elbows and lower your torso close to the floor without touching it.
• Extend your elbows and repeat the push-up. He aims to do 3 sets of 10 reps. If you’re a beginner, doing 3 sets of 5 reps may be more practical.

weight line

“This is another favorite exercise for people looking to build upper body strength and improve posture at the same time,” says Dr. Stallone.

Muscles targeted: Latissimus dorsi, middle trapezius, biceps, abdominal muscles, glutes
How to do it:

• This can be done with a suspension trainer, rings, parallel bars, squat rack bar, or any sturdy bar with enough space.
• Using the apparatus above, position your body at a 45- to 60-degree angle to the floor and grip the bar with hands slightly wider than shoulder-width apart, or hold the handles straight in front of you.
• Squeeze your glutes to keep your torso straight and draw your midriff in to prevent your ribs from opening up.
• Pull your elbows back at a 45-degree angle and squeeze your shoulder blades together.
• Keep your chin tucked and make sure the force is coming from your upper back.
• Relax your shoulder blades while keeping your arms straight.
• Repeat this movement.
• Similar to push-ups, the more parallel your body is to the ground, the more difficult the exercise becomes. For advanced lifters, if you want to make the exercise more intense, place your feet on a bench.
• Aim for 3 sets of 6-8 reps. If you can do 10 reps easily, lower the bar to make it harder.

Lateral raise

This isolation exercise targets the deltoid muscles, Dr. Stallone says. “This muscle is often overlooked by compound exercisers.” [multi-joint] Exercises such as push-ups and pull-ups. ” Although the deltoids are not the main muscles of the arm, they need to be strong because they assist and protect the shoulder joint during upper body movements.

Muscles targeted: deltoids
How to do it:

• Stand with your arms straight down by your sides, holding a weight in each hand (the weight should be heavy enough to engage your shoulders without arching your back), palms facing inward. I’ll point it.
• Keep your head up.
• Next, raise your arms to shoulder height like you’re making a snow angel, keeping your elbows straight and your arms slightly in front of your torso (about 30 degrees away from your body).
• Hold this position for 1 second and slowly lower your arms to your sides.
• If you feel any discomfort or noise in your shoulders when performing side raises, try raising your shoulders by putting your hands slightly forward.
• Aim for 3 sets of 8-10 reps.

rotator cuff with catch

The benefit of this exercise is that it trains the rotator cuff to function in the way it is most needed.

Muscles targeted: rotator cuff
How to do it:

• Grab a tennis ball, softball, or mini ball that weighs 3 to 5 pounds.
• Hold the ball in your right hand, lie on your left side, bend your right elbow at your hip, and lower your right shoulder blade back (don’t let your shoulder move forward).
• Create momentum by rapidly rotating your upper arms. Open your fingers and release the ball into the air.
• Catch the ball in the air, then slowly lower your forearms to your hips in a smooth motion.
• Aim for 3 sets of 15-20 reps. Lie on your right side and repeat.

skull crusher

“One of the reasons people have limited overhead range of motion is because their posterior musculature is often very tight,” says Dr. Stallone. In other words, tight muscles at the back of your shoulders will limit the movement of your arms above your head. This exercise strengthens your triceps and improves shoulder stability while increasing the mobility of your posterior muscles.

Muscles targeted: triceps
How to do it:

• Lie on your back on a bench or the floor with a 3- to 5-pound free weight in each hand (or whatever weight works best for you).
• Start with your arms straight up over your shoulders, weights in your hands, palms facing each other.
• Without moving your shoulders, bend your elbows so the weight grazes the side of your head near your ears. You should feel tension in your triceps.
• Extend your elbows and lower the weight back over your head. repeat. Don’t make the common mistake of letting the weights touch your shoulders.
• Aim for 3 sets of 8-10 reps.

farmer’s carry

Dr. Oyekanmi recommends this practice for people who have difficulty carrying bags of groceries long distances. This exercise targets your shoulder blades and arm muscles while also connecting your hands with an emphasis on grip strength.

Muscles targeted: wrists, upper traps, wrist flexors, triceps
How to do it:

• Stand with a 5- to 20-pound free weight or kettlebell in one or both hands (choose the same weight you are comfortable holding).
• Stand tall and roll your shoulder blades forward and down. Don’t slouch.
• Walk 10 to 20 feet, or depending on your desired distance and time frame, keeping your upper body as stable as possible and avoiding excessive weight swing or hunching.
• Aim to repeat the specific distance or time frame required to perform an activity in your daily life about 5 times.

forward raise

Dr. Oyekanmi says, “Lifting things over your head usually [required for] I clean up the dishes and hang up the clothes after washing,” he says. The purpose of this exercise, he explains, is to improve the endurance of these muscles so that they can perform such activities comfortably for long periods of time.

Muscles targeted: deltoids
How to do it:

• Stand or sit with your arms at your sides.
• Hold one small weight in each hand (or do this without weights if you prefer). Palms should face toward your body.
• Keep your arms straight and raise them as far forward and overhead as you can tolerate.
• Slowly return to the starting position.
• This exercise can be made more difficult by gradually increasing the weight.
• Aim for 3-5 sets of 12-15 reps.