The exercises below focus on building muscle tone in the upper arms. A person can do them at home or in the gym.
Warming up for 10–20 minutes before exercising can prevent muscle strain. A simple warm-up could include:
- rolling the shoulders in circles
- lifting alternating knees
- stretching the arms above the head
- bending gently from one side to the other
Some exercises below require small hand-held dumbbells. As an alternative, a person could fill two plastic water bottles and use these as weights.
It is important to select weights carefully. The American Council on Exercise recommends starting with a weight that only becomes challenging during the final few repetitions of an exercise.
Training with weights, or strength training, has wider benefits for health. In addition to strengthening muscles, it can improve bone density, which grows more important with age.
Also, raising and lowering weights slowly may be a more effective trusted Source for building muscle.
Choose four or five of the following exercises to create a workout for the triceps. A person may wish to perform the workout a few times each week.
Repeat each exercise 10 to 15 times.