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Strengthening the arms
| Below are some exercises for increasing strength in our arms:
 | Arm Raises: Standing with good posture, using light hand weight
(1 to 1.5 lb). This will protect the rotator cuff and boost your
upper body strength
 | 1st set of 10
 | Raise right arm away from your side until parallel to the
floor (2 counts). |
| Lower (2 counts) |
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| 2nd set of 10
| Raise right arm in front of you, away from the body,
until parallel to the floor (2 counts). |
| Lower (2 counts) |
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| 3rd set of 10
| Raise left arm away from your side until parallel to the floor
(2 counts). |
| Lower (2 counts) |
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| 4th set of 10
| Raise left arm in front of you, away from the body,
until parallel to the floor (2 counts). |
| Lower (2 counts) |
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| Arm Curls: Standing with good posture, using light
hand weight (1 to 1.5 lb). This exercise will increase forearm, bicep,
and wrist strength.
| 1st set of 10
| Holding weights in each hand, start with your arms at your
side, elbows tucked in, palm forward. |
| Slowly curl your fist up toward your shoulder (2 counts) |
| Lower |
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| 2nd set of 10
| Holding weights in each hand, start with your arms at your
side, elbows tucked in, palm forward. |
| Slowly curl your fist up 1/2 way up toward your shoulder (1 count) |
| Press elbows out in front of you (1 count) |
| Return elbows to starting position (1 count) |
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| 3rd set of 10
| Holding weights in each hand, start with your arms at your
side, elbows tucked in, palm forward. |
| Swivel forearms out, elbows still tucked in. |
| Slowly curl your fist up toward your shoulder (2 counts) |
| Lower |
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| 4th set of 10
| Holding weights in each hand, start with your arms at your
side, elbows tucked in, palm forward. |
| Swivel forearms out, elbows still tucked in. |
| Slowly curl your fist up 1/2 way up toward your shoulder (1 count) |
| Press elbows out to the side (1 count) |
| Return elbows to starting position (1 count) |
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| Tricep Presses: These exercises tone the back of your
arms.
| Lie flat on your back with shoulder to elbow on the floor and
elbow to hand straight up (90 degree angle) holding a light hand
weight (1 to 1.5 lb) with wrists facing in toward your body.
| 1 set of 10
| Lift straight up, keeping your elbows as close as you can to
your body (2 counts). |
| Lower (2 counts) |
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| Stand up straight with good posture, using a light hand
weight (1 to 1.5 lb). Hold a light hand weight in both
hands behind your head.
| 1 set of 10
| Extend your arms up overhead keeping your elbows close to
your ears (2 counts). |
| Lower (2 counts) |
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She girdeth her loins with strength, and
strengtheneth her arms. Proverbs 31:17 |
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