Basic arm exercises

It’s important to add basic arm exercises to your exercise routine.  These exercises will help tone your arms, build lean muscle and reduce fat around your problem areas.  Remember, muscle burns more calories than fat!

How much weight should I choose?

You should use enough weight to where you can do 10 to 12 reps of an exercise.  If you can’t do all the reps, choose a lighter weight.  If you could do more reps easily, choose a heavier weight.  Try to increase your weight each time you exercise.

Tip: Do basic stretching exercises before beginning your workout.

Push up

basic arm exercise

Lie face down with your hands slightly more than shoulder width apart.
Lift up while you are on your toes with your arms straight.
Lower back down, bending your elbows until your body almost touches the ground.
Keep your back straight.
(If you need to, you can do this on your knees)

Tricep dip

Sit on a stable chair or bench with your hands on the bench, shoulder width apart.
Move your body in front of the bench with your arms extended.
Lower yourself until your arms are bent at a 90 degree angle.
Push yourself back into the starting position.

Bicep curl

basic arm exerciseStand with your feet shoulder width apart, arms gripping dumbbells underhanded, shoulder width apart.
Let the bar hang in front of you.
Bend your arm to curl the bar to shoulder level.
Lower slowly and repeat.

Tricep push up

basic arm exercise

The same as a push up except your hands are pulled in to your side and your hands are facing forward.

Shoulder press

basic arm exercise

Position your dumbbells to each side of your shoulders with elbows below your wrists.
Press dumbbells up until your arms are extended overhead.
Slowly lower to the sides of your shoulders and repeat.

Hammer curl to shoulder press

basic arm exercise

Stand with your feet hip width apart and arms by your side with palms facing in gripping dumbbells.
Bend your elbows with hands toward your chest, palms still facing in.
Straighten your arms up over your head.
Lower your elbows back to curl position and then back to your side.

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  1. Donna says:

    I detest pushups, but I know they’re an excellent upper body workout.
    Donna recently posted..Tasty Tuesday: Birthday CakeMy Profile

  2. Jennifer says:

    Push-ups are my worst enemy. I really need to work on my arms more because I focus on my legs more often than not.
    Jennifer recently posted..When Life is So Sweet and So GoodMy Profile

  3. My arms are the worst – thanks!
    Anne – Mommy Has to Work recently posted..Why Buy It – When you Can Win It!My Profile

  4. Thanks for these. I really need to work on my upper body strength.
    Crystal @ Simply Being Mommy recently posted..Disneynature’s Chimpanzee Premiere and ReviewMy Profile

  5. Tammy says:

    I need to exercise my arms more. They need toning.
    Tammy recently posted..When Things Get Worse You Keep SmilingMy Profile

  6. I know my arms need work, but I can’t see myself doing push-ups, I might not be able to get back up. The other arm exercises look doable though.
    Ty @ Mama of 3 Munchkins recently posted..Double Meat DudewichMy Profile

  7. I hate my flabby arms, I am definitely going to try these.
    Becca @ Mama B recently posted..Whoa Baby!My Profile

  8. I have wiggly jiggly arms I hate them I need to take up some of these exercises
    Tricia Nightowlmama recently posted..Jake And the Never land Pirates: Peter Pan Returns Dvd GiveawayMy Profile

  9. Lolo says:

    Tricep dips are one of my favorite exercises.
    Lolo recently posted..Share a Photo of Your Little Sports Fan | Toddler TalkMy Profile

  10. Is it sad that I can’t do a push up LOL. I have no arm or upper body strength. These look like great exercises
    Toni @ A Daily Dose recently posted..It’s All About Customer Service With Global ResponseMy Profile

  11. It’s been months since I last did arm exercises, but I feel soooo good when I work out those muscles. Thank you!
    Liz @ A Nut in a Nutshell recently posted..The McClain Sisters – Have You Ever Seen Such Sparkling Smiles?My Profile

  12. Those are great exercises! I need to do more arm exercise to keep my arms lean!
    April Decheine recently posted..Shrimp and Spicy Sausage Jambalaya SoupMy Profile

  13. I need these – I have batwing arms.
    Zippy Sandler recently posted..Secret Escape from Boston – The Pioneer ValleyMy Profile

  14. Courtney says:

    I MISS PUSHUPS!! pull ups too.. Dr said no no while preggo :(
    Courtney recently posted..Sweet Baby 27 WeeksMy Profile

  15. I love tricep dips!
    Virginia from That Bald Chick recently posted..My Little CowgirlMy Profile

  16. These are great exercises and so easy to do! Thanks for sharing!
    Jenn @therebelchick recently posted..I SUCK at being a foster kitten mama!My Profile

  17. Theresa says:

    Thanks for sharing Megan! These are great exercises.
    Theresa recently posted..Body Bark and ComfortMy Profile

  18. Great list!! I have been really focusing on my arms!
    Emily @FamilyNLifeLV recently posted..Welcome to the Ultimate Blog Party | $100 Amazon Gift Card Giveaway #UBP12My Profile

  19. Great exercises and super easy to do! thank you!
    nicole @WriteSpell recently posted..Spectral by Shannon Duffy [Book Review]My Profile

  20. Marcie W. says:

    I need to tighten up my arms now that tank top season is almost here!
    Marcie W. recently posted..Wordless Wednesday – 4/25/12My Profile

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