As well as having strong muscles, flexibility and resistant joints are important, too

Having strong, firm, well-toned arms is far more than a question of appearances. Improving their functioning can affect the hundreds of movements we make and positions we adopt every day, which include the back and abdomen.

The main muscles in the arms are the biceps and triceps, but almost all the movements of the upper limbs also involve the muscles of the shoulders, upper back and chest.

That’s why exercises that strengthen the arms should have three objectives: stronger biceps and back, a toned chest and triceps and more resistant shoulders and forearms. This is achieved by combining stretching with cardio (aerobic) exercise, using dumbbells, dips (for the chest) and press-ups.

A simple, effective routine

1. Start by stretching your arms to warm up the fibres and increase flexibility. You can do this with yoga positions or basic stretches of the neck, shoulders, elbows and forearms.
2. Increase your heart rate with some cardio exercise, such as walking, running on the spot, an exercise bike or going up and down stairs for five minutes.
3. Bicep curls: Do these with dumbbells, small weights or with a bar. Stand with your feet slightly apart, soft knees, shoulders back and hips forward (the starting position for any exercise). Your arms should be alongside your body, palms facing upward. Bend your elbows and lift the dumbbell to your shoulder (moving only the forearm). 
4. Hammer biceps curls: From the same starting position but with your palms facing inwards and your thumbs up. Bend your elbow, raising the weight to your shoulder (try to move your forearms only).
5. Diamond press-ups: They are a little more difficult than the traditional sit ups, so you will find them quite hard in the beginning. Lie face down and support the knees. Put your hands at shoulder height with the palms on the floor, to form a triangle or diamond. Lift your knees off the floor, with your body horizontal and do press-ups, lifting with your triceps, without moving your shoulders and without bending your back. 
6. Dumbbell French Press: Lie face up with your knees bent and your arms stretched at chest height, holding the dumbbells with your elbows locked. Bend your elbows so that the weights descend behind you head. Only move your forearms. Keep your shoulders still.
7. Triceps presses: sit on the edge of a bench, a bed or a stable chair. Keep your legs straight and your arms beside the hips, with your elbows slightly bent. Lower your backside almost to the floor, supporting the weight of your body with your arms, slowly and with controlled movements. 
8. Vertical rowing: Stand with your arms stretched down and your fingers on your thighs. Then bend your elbows back and lift the weights to shoulder height.

If you do these exercises once or twice a week, you will soon notice that your arms, shoulders and chest are better toned. You’ll feel stronger and have more stamina, as well as preventing back and neck pain. 

This post is also available in: Spanish