3 exercises for strengthening your arms

Well-toned arms look great, and these tips for strengthening your arms make it easy and convenient to build upper-arm muscle.

Maintaining upper body strength is a life-long mission that shouldn't be neglected. Normal daily activities can easily take a toll on your upper body and you need to stay fit in order to cope.

Whether you have gym membership or not, you can build powerful arms with these exercises.

Push ups are relatively simple exercises that can be done anywhere. They engage different upper body muscles, such as triceps and biceps, depending on hand positioning.

• Place your hands at shoulder width to work on your biceps, and move hands closer together to redirect impact to your triceps.
• To perform a conventional push up, lie on the ground with the hands placed firmly on the floor. Raise your body, pause on your arms and toes before lowering.
• Repeat the manoeuvre as many times as you can, preferably no fewer than 10 times.

Arm circles are a great way to build strong, well-toned arms. These exercises engage arm muscles deeply, offering great benefits to every routine.

The repetitive nature of arm circles may lead to loss of proper form, so avoid slipping out of the initial arm positioning. Uncontrolled manoeuvres provide little benefit to your muscles.

• For maximum impact, place your feet hip-width apart while positioning your arms parallel to the ground, rotating them forward in a circular motion. Elbows should remain locked for maximum effect.

Rows can help you engage various muscle groups: biceps, lats, shoulders and back.

• Using a dumbbell, you can either perform them with rotated or neutral grip. The exercise requires less weight and perfect form to prevent injuries.
• You should bend your knees and position your torso forward before pulling the weights toward your abdomen. It is necessary to keep your head up throughout the exercise as arms hang perpendicular to the ground.
• Because rows are about form and not weight, you can go weight-free and engage upper body muscles without the use of dumbbells.
• Clenching the fists and rowing as if you were holding a weight stimulates arm muscles substantially.

Arm strengthening and toning exercises offer a variety of benefits, including decreasing the risk of injury and boosting range of motion.

The best exercises for strengthening your arms focus on engaging the entire upper body rather just the biceps and triceps.