Arm Exercises For Strength And Tone

Arm exercises help to strengthen and tone. This is an area of the body that can benefit by improving looks, but also functional strength. Both men and women can benefit from a littl extra work on arm toning.

One important reason to work this area is to strengthen and improve function for daily activities. Carrying groceries from your vehicle to your kitchen; lifting your child or grandchild; raking leaves or doing yard work; are some of the ways extra strength can enhance your daily life.

Looking good in sleeveless clothes is a plus for both men and women. No one wants to have flabby arms when they want to look good.

For the men, adding a little muscle mass to their arms could be a goal. Women are more interested in toning arms rather than buildig mass. But for women and men arm training can firm and shape this area for added good looks.


The equipment used can be basic and simple.

  • Barbell set
  • Dumbbell set
  • Exercise bands or chest expanders


Biceps: Biceps curl with a barbell, dumbbell, or chest expander

Triceps: Triceps kick back with dumbbell. Or triceps extensions with a dubbell or chest expander. Close-grip bench press with a barbell.

Shoulders: Shoulder press with a barbell or pair of dumbbells.( working the shoulders together with the biceps and triceps helps to build more strength and burn more calories at the same time).

How to do:

1. Biceps Curl: Hold a barbell with palms facing forward, arms extended. Raise the barbell up to your chin, then slowly lower back to the starting position. For dumbbells, hold a dumbbell in each hand. Raise the weights up to your shoulders, then slowly lower to the starting position.Using a chest expander or rubber strand would have the same motion as lifting dumbbells. Repeat for 2-3 sets of 10-12 reps.

Perform 2-3 sets of 10-12 reps for each. Start with on exercise in the begining.

2. Triceps Kickback: Hold a dumbbell in your hand. Bend over at the waist with your elbow even with your side. Extend the weight backwards as you flex your arm. Keeping your elbow even with your side, return the weight to the starting position. Repeat for 2-3 sets of 10-12 reps.

3. Shoulder Press: Hold a barbell with your palms facing inward. Stand straight as you clean the weight to your shoulders. Press the weight up above your head. Slowly lower to your shoulders and repeat for 2-3 sets of 10-12 reps.

Be sure to exhale when raising the weight, and inhale upon lowering the weight. Don't hold your breath.

Arm training is very beneficial for both strenghtening and toning. You can easily do both with arm exercises.

Return From Arm Exercises To Senior Fitness


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