Two Exercises to Develop Arm Strength

You can develop strong, nice looking arms at any age.  Try these two exercises as a part of your strength training program.  Do 2 sets of 10 repetitions at a resistance with which the last 3 repetitions are hard to complete with proper form.

Alternating Dumbbell Curls

Alternating dumbbell curls strengthen and develop the biceps -muscles in the front of your arms- and forearms.  Hold a dumbbell in each hand (palms toward your body) at your side, position your feet shoulder width apart, slightly bend your knees, and hold your chest high.  This is your starting position.  Slowly curl one dumbbell rotating your palm outward toward your shoulder squeezing your bicep at the top of this motion.  Slowly return to the start position, and repeat with the other arm.  Your breathing pattern is to exhale as you curl up and inhale as you return to start.

Cable Triceps Press

The triceps press strengthens and develops your triceps - muscles in the back of your arms.  Find the rope that has a ball on each end, and attach it to the cable machine a little above your head.  Step back about a foot from the rope, position your feet shoulder width apart, and bend your knees slightly.  Grasp the rope tightly with your hands resting on the balls.  Bend your elbows to where your forearms are just above parallel to the floor and lift your up chest.  This is your start position.  Slowly press your hands down until your arms are fully extended and then slowly return to the start position.  To get the full effect of this exercise, it is very important to keep your elbows still at your sides throughout the movement.  Breathing pattern is to exhale as you press down and inhale as you return to start.

Regular strength training is the most effective way to preserve your muscle mass and increase strength as you age.  Checkout my beginners through advanced strength training programs by clicking on this link: Forever Fit and Firm.

Two of My Favorite Triceps Exercise

Just because you're over 50 doesn't mean you are over the hill.  You can be as strong and fit as you were in your 20s and 30s; weight lifting is the key.  Below are two of my favorite exercises for developing and strengthening my triceps.  You can find more of my complete strength training routines at Forever Fit and Firm.

Two of My Favorite Tricep Exercises

These are two of my favorite exercises to develop and strengthen my ticeps.

Two Exercises That Really Tone And Shape Your Arms

Although we are in the midst of winter, warm weather is only a few months away. Now is the time to ramp-up your fitness program in order to look your best by this coming spring. Here are two simple exercises to tone and shape your arms just in time for short-sleeve weather.

Alternating Dumbbell Curls

The alternating dumbbell curl is one of the best exercises for toning and shaping your arms. It strengthen and develop the biceps -muscles in the front of your arms and forearms. Hold a dumbbell in each hand (palms toward your body) at your side, position your feet shoulder width apart, slightly bend your knees, and hold your chest high. This is your starting position. Slowly curl one dumbbell rotating your palm outward toward your shoulder squeezing your bicep at the top of this motion. Slowly return to the start position, and repeat with the other arm. Your breathing pattern is to exhale as you curl up and inhale as you return to start.

Triceps Press-Down

The second staple exercise to tone and shape your arms is the triceps press-down. Triceps presses strengthens and develops your triceps - muscles in the back of your arms. Find the rope that has a ball on each end, and attach it to the cable machine a little above your head. Step back about a foot from the rope, position your feet shoulder width apart, and bend your knees slightly. Grasp the rope tightly with your hands resting on the balls. Bend your elbows to where your forearms are just above parallel to the floor and lift your up chest. This is your start position. Slowly press your hands down until your arms are fully extended and then slowly return to the start position. To get the full effect of this exercise, it is very important to keep your elbows still at your sides throughout the movement. Breathing pattern is to exhale as you press down and inhale as you return to start.

To be most effective, I recommend you do 3 sets of 10 repetitions of these exercises 2 times each week (with at least 2 days between sessions). Use a resistance with which the last 3 repetitions are difficult to complete.