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  • Carol Michaels

Strength Exercises for the Arms for Beginners


Biceps Curl

Stand with a dumbbell in each hand, arms extended down toward the floor, palms facing forward. Exhale as you bend your elbows and curl the weights up toward your shoulders. Inhale as you slowly straighten your arms and return to your starting position.


Overhead Triceps Extension

Fingers interlaced with arms straight up- Inhale as you bend your elbows and lower the weights down behind your head. Exhale as you unfold and extend your arms back up to your starting position.

Wall Push-Up for beginners

Stand in front of a wall and lift your arms to shoulder level. Place your palms on the wall slightly wider than shoulder width apart. Back your feet away from the wall and lean on an angle in to the wall (shown). Exhale as you push off the wall until your arms are straight, then inhale and come back to your starting position. Do not arch your back during this exercise. Perform 5-10 reps.


Lateral Arm Raises

Stand with a dumbbell in each hand, palms facing in toward your sides. Inhale to start, then exhale as you raise your right arm out to the side, stopping when your elbow reaches shoulder height. Keep your arm straight, but don't lock the elbow, and keep your palm facing down during the raise. Inhale as you slowly lower your hand back to your side. You should be able to see your hand in your peripheral vision during the raise, so your arm is slightly forward, not directly out to the side.


Shoulder Flexion

Stand with a dumbbell in each hand, arms extended down toward the floor, palms facing back. Inhale to start, then exhale as you raise your right arm in front of your body, stopping when your elbow reaches shoulder height. Keep your arm straight, but don't lock the elbow, and keep your palm facing down during the raise. Inhale as you slowly lower your arm back to the starting position. Perform 5-10 reps with the right arm, the left arm, and with both arms simultaneously.


Shoulder Press

Stand with a dumbbell in each hand, elbows bent, hands at shoulder-level, palms facing forward. Exhale as you press the weights up toward the ceiling, extending your arms overhead. Inhale as you slowly lower your arms and return to your starting position.