Include the upper arm exercises described below in your exercise program at least three times each week, and you will start to see results in as little as three weeks.

Determine the Right Weight to Start With

Begin by assessing your current strength level. Get a good set of dumbbells that range from three to ten pounds (more if you have weightlifting experience or expect to increase your strength considerably). Hold the 5-pound weight in your dominant hand and do as many biceps curls as you can before tiring. If you can do more than 15 curls without feeling your muscle tire, you need to use a higher weight. If you could do twelve repetitions or less, use a lower weight until you build more strength. Between twelve and fifteen reps means the five-pound weight is right for you now.

Use Proper Form

Proper alignment is crucial to avoiding injury and getting the most out of your workout. Stand up straight as you move the weight and remember to keep your shoulders back and lifted and your head high. Imagine a string is attached to the top of your head, pulling your body straight. If you feel yourself begin to hunch over or slouch, stop, take a deep breath, and resume your good posture.

Build Upper Arm Strength

This upper body routine is a simple one that you can easily include in your preexisting workout schedule. Simply add these exercises three to four days per week and watch your upper arm muscles become shapely and toned.

Biceps Curl

Use the biceps curl to tone the biceps and underlying brachialis muscle in the front of the arm: 1. Hold one weight in each hand with your palms facing inward. 2. Rotate your arms out so that your palms now face to the front and slowly lift the weight until your palm and the weight face your shoulder.

3. Slowly lower the weight back to its original position and then repeat. 4. Repeat this exercise for three sets of 25 repetitions for each arm.

Tip: By slowing down the speed of the movement, the muscles work harder than if you use the momentum of a fast action.

Triceps Press

The triceps muscle is on the back of the upper arm opposite to the biceps. To tone the triceps muscle: 1. Stand with feet shoulder-width apart with weights in hand. 2. Take a giant step forward with your right foot, and lean forward slightly.

3. With your palms facing the ceiling, raise the weights behind you as far as possible and then slowly lower. 4. Repeat this movement for three sets of 20 repetitions.

Tip: For an extra challenge, on the final repetition of each set, hold your arms back and gently pulse the weight up no more than a few inches.

Overhead Raise

Strengthening your shoulders helps your arms grow stronger and improves your overall upper body strength: 1. Stand with weights in hands about shoulder height. 2. Slowly lift the weights overhead and then lower. 3. Repeat the movement for three sets of 25 repetitions.

About the author:

Carol Wiley, LMP, is a licensed massage therapist in Bellevue, WA. For more upper body exercises, visit www.bellevuemassagetherapy.com/upper-body-exercises.html.