What's the best way to strengthen your arms, especially upper?

Question

I'm not necessarily looking to lose weight, but I'm not happy with the strength I have in my upper body. Please suggest exercises to tone and strengthen the arms/shoulders and surrounding areas.

Also, please take into consideration that I have severe scoliosis and cannot do anything high-impact, or that would put a lot of stress on my back.

Answer 1

okay. I will be happy to answer youre question. I am a runner, so in order for me to have control over my speed, my arms have to be powerful. What I do is go to the gym adn do these exercises.

1) The T-H-I Exercise. Take a 4 or five pound free weight in each hand.
-Start with you arms to your sides and bring them both up so your body makes the letter "T" (you may want to do these in a mirror)
-Then, move both arms in front of you (you will look like a zombie)
-Then pull the weights up over your head and drop your arms again. repest this about 5 times or more.

*** Remember: Heavy weights and few repititions cause bulky muscles, Light weights and many repitions cause tight muscle with very little bulk, but a muscular look.****

2) Next, take 4 or 5 pound free weights and hold one in each hand. sit down, and make an arm motion as if you are running in place. You can do this when you watch TV. Do this until your arms cant do anymore.

3) Put you right knee on the bench. Take a 15 or 10 lb. free weight in you left hand and bend over so your right hand is holding your body up on the bench. You left foot should be firmly on the ground. Bring the weight in your left hand slowly up and down about 10-15 times. And then switch sides. (REMINDER: when your left knee is on the bench, the weight goes in your right hand, and when your right knee is on the bench, the weight goes in you left hand)
After a week or two, you may notice that the weight you are using seems to be lighter, thats when you go up a size. I wouldnt go past 25 lbs though unless you want bulky arms.
(This exercise really made my arms become muscular within 2 weeks)

I have a few more, but i cant name all of them . If you want go to Runnersworld.com and they can give you even more arm exercises. I hope this helped!!!

Answer 2

Strengthen Arms

Answer 3

Ok im a competitive cheerleader so this should help - get in a handstand start doin spushups n ur handstand -get on the edge of like a stair or matt or something w? ur legs staright out n front of u put ur hands on the stair facing ur legs from there start doin squats -if ur a tumbler standing back hand springs always help if not get in a back bend w? ur legs straight out n front of u and dont look up or this wont hels :) wel thats pretty much it but not only will this help u n arm strenth but itll improve ur tumbling and if ur a base itll improve that to ;D

Answer 4

Try light weights. One or two pound ones. Do a few repetitions, in the morning and in the afternoon. Work up slowly, and you will see an improvement.

Answer 5

Unfortunatley, if you have a bad back my advice is to consult a doctor, because anything we give you here is going to put stress on your back, especially upper arm (triceps and deltoids) workouts.