Build Strength with Arm Exercises

Arm exercises develop strength in the muscles of your upper arm and shoulder: biceps brachii, triceps brachii, deltoid, and trapezius. These muscles are used when you raise your arm forward, when you lift your arm to the side, when you rotate your arm, when you move your upper arm forward and backward at the shoulder, when you bend and straighten your forearm at the elbow, and when you lift your shoulders (scapula). They are used for such common actions as lifting, lowering, pushing, and pulling. They are essential for movements you make every day.

There are many arm & shoulder exercises one can do, but one of the best and also the most well-known is called the Upright Row. To do this exercise, stand erect with your arms fully extended down in front of you, a dumbbell in each hand. Keeping the weights end to end (as though they were on one bar) lift them as high as your eyes. Lower the weights to the starting position. This is one rep.

Keep These Things in Mind

Always breathe in as you raise your arms, and breathe out as your lower them. Employ smooth, even motions throughout the exercise. Lift and lower the weights slowly, in order to gain full benefit from both the contraction and relaxation of each muscle. Concentrate upon and try to feel the specific arm and shoulder muscles doing the work as you lift and lower the dumbbells. Remember— anti aging that works requires you to work at anti aging.

Watch this video for further explanation and demonstration of the Upright Row—


After completing the arm exercises, move on to the shoulder exercises.