Quick & Easy Arm Strengthening Exercises

 

Bicep Exercise

1. CURLS WITH THERA-BAND OR WEIGHTS
Set up:
-Stand on thera-band with legs about hip width apart
-Hold on to the end of the thera-bands
Exercise:
-Keeping arms hugged close to the body curl arms forward
Reps:
3 sets of 8-12 curls
Variations:
1. Rotate arms side and curl arms up
2. Hold arms at 90˚ and curl one arm at a time
Triceps Exercise

1. DIPS
Set up:
-Sit on a chair or come to a half bridge position on the floor
-If sitting on a chair, place hands at the edge of the chair and scoot your sit bones off the chair
Exercise:
Bend the elbows and stretch
Reps:
3 sets of 8-12 curls
Variations:
1. Straighten the legs
2. Lift one leg at a time into the air

2. KICKBACKS WITH THERA-BAND

Set up:
-Stand in a wide parallel fourth position with your arms along your body
-Place one end of the thera-band in your hand and the other under the front foot with bend the knee
-Lean forward to a 45˚ angle
Exercise:
-Bend the elbows and pull back with the thera-band until the arm is fully stretched
Reps:
3 sets of 8-12 curls
Other Great Exercises:
1. Push ups
-Pilates push ups (keep elbows pinned to the body)
-Push ups on the wall
2. Balancing in a plank/push up position
3. Side Twist Balance
Photo by Liz Payne