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Miriam E. Nelson, Ph.D Responds:
Miriam E. Nelson, PhD, of Tufts University and the best-selling author of the Strong Women book series, responds: The upper arms have three primary muscles groups: biceps (front of the upper arm), triceps (back of the upper arm), and deltoids (shoulder). The exercises that follow will work all three muscle groups, including the last one targeted for the back of the arm "wings." All you need is pair of dumbbells at a weight that lets you complete (two to three) sets of (eight to 10) repetitions in good form three times a week.
Overhead shoulder press (shoulders and triceps) Stand with feet shoulder-width apart, knees slightly bent, a dumbbell in each hand. Bend the elbows and bring the dumbbells to shoulder height, palms facing forward, wrists and forearms straight. Exhale and push the dumbbells straight up overhead, keeping elbows slightly bent. Pause, slowly lower the weights back to shoulder height.
Chest press (biceps, shoulders, and chest) Lie faceup with knees bent and feet flat on the floor. Grasp a dumbbell in each hand and bend the elbows to bring the dumbbells in line with your chest, forearms perpendicular to the ground. Exhale and push the dumbbells straight up over your chest, keeping elbows slightly bent. Pause, and slowly lower the weights back to your chest.
Overhead triceps extension (triceps) Stand with feet shoulder-width apart, knees slightly bent, hold the ends of one dumbbell in each hand behind the head with upper arms by your ears. Exhale and push the dumbbell straight up overhead, keeping elbows slightly bent. Pause, then slowly lower the weight back behind your head.
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Miriam E. Nelson
Ph.D
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