Biceps Curl

This exercise strengthens the muscles of the upper-arm.

  • Sit in an armless chair, with your back supported by the back of the chair. Your feet should be flat on the floor, shoulder-width apart.
  • Hold hand weights with your arms straight down at your side, palms facing in toward your body. Take three seconds to lift your right hand weight toward your chest by bending your elbow.
  • As you lift, turn your right hand so that your palm is facing your shoulder. Hold the position for one second.
  • Take three seconds to lower your hand to the starting position.
  • Pause, then repeat with right arm.
  • Alternate until you have repeated the exercise eight to 15 times on each side.
  • Rest, then do another set of eight to 15 alternating repetitions.

Triceps Extension

This exercise strengthens the muscles in the back of the upper arm.

  • Sit toward the front of a chair with your feet flat on the floor, shoulder-width apart.
  • Hold a weight in your left hand and raise your left arm all the way up, so that it's pointing toward the ceiling, palm facing in.
  • Support your left arm by holding it just below the elbow with your right hand.
  • Slowly bend your left arm so that the weight in your left hand now rests behind your left shoulder.
  • Take three seconds to straighten your left arm so that it's pointing toward the ceiling again. Hold the position for one second.
  • Take three seconds to lower the weight back to your shoulder by bending your elbow. Keep supporting your left arm with your right hand throughout the exercise.
  • Pause, then repeat the bending and straightening until you have done the exercise eight to 15 times with your left arm.
  • Reverse positions and repeat eight to 15 times with your right arm.
  • Rest, then repeat another set of eight to 15 repetitions on each side.

Arm Raise

This exercise strengthens the shoulder muscles.

  • Sit in a chair with your back straight and your feet flat on the floor, shoulder-width apart.
  • Hold hand weights straight down at your sides, with your palms facing inward.
  • Take three seconds to lift your arms straight out sideways, until they are parallel to the ground. Hold the position for one second.
  • Take three seconds to lower your arms so they are straight down by your sides again. Pause.
  • Repeat eight to 15 times.
  • Rest, then do another set of eight to 15 repetitions.

Shoulder Flexion (Flexing)

This exercise strengthens the shoulder muscles.

  • Sit in a chair with your back straight and your feet flat on the floor, shoulder-width apart.
  • Hold hand weights straight down at your sides, with your palms facing inward.
  • Take three seconds to lift your arms in front of you, keeping them straight and rotating them so that your palms face upward, until your arms are parallel to the ground. Hold the position for one second.
  • Take three seconds to lower your arms so that they are straight down by your side again. Pause.
  • Repeat eight to 15 times.
  • Rest, then do another set of eight to 15 repetitions.