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Exercises to firm up upper arms?

post #1 of 11
Thread Starter 
My upper arms have never been stellar even when I was really thin.

I just bought some 2.5 (total 5 lb. weights)...any good exercises that you recommend?! Thanks!!
post #2 of 11
I recommend getting some heavier weights. I use 20 pound weights (40 total) for biceps and 15 pound weights for triceps. You need to go heavy to get results! Lower reps and heavier weights will be much more effective than doing a zillion reps with 2.5 pound weights. You can also use your body weight with great success. Pushups and tricep dips are some of the best things you can do.
post #3 of 11
Thread Starter 
Hi Maggie, I doubt if I could lift 20 lbs. with one hand!

Seriously girl, you are talking to someone who hasn't exercised more than the occasional yoga move for...years?

You've got to go easy on me! Besides, I do not want to look muscle-y. I just want to be able to wear a sleeveless top confidently. Part of the problem is my farmer's tan that make my upper arms more dough-y than they really are!

Ok, so aside from buying new weights...are there any other exercises I can do to slim down my upper arms? Is this even possible? They are not that bad really, in fact dh just gives me this look when I tell him I won't wear a sleeveless top. But I am self-conscious about them, and like I said even when I was less than 100 lbs. I didn't feel confident about exposing them.

Thanks!
post #4 of 11
I refuse to go easy on you, girl! Muscle is sexy! I'm not bulky and bulgy, I promise, just defined. I'm 5'6" and 120 pounds. It is a huge misconception that muscles will bulk women up. If I were you, I would just start with pushups and tricep dips. Start the pushups on your knees and slowly move to your toes, one little pushup at a time. For tricep dips, just put your hands behind you on a sturdy chair and dip down and back up again. Or use your weights (but put BOTH of them in your hands - trust me you need at least 5 pounds) and put them over your head with your arms up straight like an upside down V and lower the weights down behind your head and back up. Do a few sets a few times a week and a few sets of pushups and that will be a great start for you.
post #5 of 11
I would start with 5lb weights, 15 reps or as much as you can do to start. Doing high reps of low weights isn't going to firm you up.

Maggie gave you great advice.
post #6 of 11
I also agree with Maggie's advice. Shoot, I am going to start doing that. I also agree with Skimommy that you should start off with at least 5 pound weights. You will see that you can quickly move up. I used to give up too easily and think I wouldn't or couldn't even do a girl pushup, so wouldn't even really attempt it. I have gradually been able to increase and can do them now. You won't bulk up, you will just define your muscles.
post #7 of 11
Quote:
Originally Posted by maggie View Post

I recommend getting some heavier weights. I use 20 pound weights (40 total) for biceps and 15 pound weights for triceps. You need to go heavy to get results! Lower reps and heavier weights will be much more effective than doing a zillion reps with 2.5 pound weights. You can also use your body weight with great success. Pushups and tricep dips are some of the best things you can do.

SO, how many reps do you do with the heavier weights? I am getting more definition but have been using 12 lb weights....
post #8 of 11
upper arms
you can do a bicept curl and at the end when arm is down twist fisted hand with weight in it so your palm is facing back.

you can do push ups and to make harder use exercise ball.
post #9 of 11
Push-ups are the best! Sorry to disappoint you but that little of weight isn't going to make any difference, Maggie is right!! Anyone can do 5 pound weights, start there!

I need a lot of work on my triceps. I don't know the names of what I do though. Just looked it up, triceps extensions.

Here is an article I found, I even won 10 SB searching for you, :-) Tone Your Arms--in 10 Minutes! - Prevention.com
This one is good, even shows pictures: Upper Arm Exercise Menu
post #10 of 11
Thread Starter 
Thanks everyone! I am going to find my receipt for my puny weights and take them back. No wonder they were on sale. Or wait...should I just keep them and use them while walking? Would that make any difference? (Not in my arms, getting more out of my walk).

Thanks everyone for the great advice. I am going to look up those posts and get started.
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