Arm Exercises

Exercises > Popular Programs > Arm Exercises

The following arm exercises are designed to improve the strength of the muscles of the arm. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. Begin with the basic arm exercises. Once these are too easy, progress to the advanced arm exercises.

Basic Arm Exercises

The following basic arm exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Resistance Band Pull Backs

Begin this arm exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 1). Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds and then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 1 – Resistance Band Pull Backs

Push Ups

Begin this arm exercise in the push up position as demonstrated (figure 2). Keeping your back and neck straight, slowly straighten your elbows until they are straight, then return to the starting position. Perform 1 - 3 sets of 10 repetitions provided the exercise is pain free. If this is too difficult, the exercise can be performed on knees instead.

Figure 2 – Push Ups

Resistance Band Abduction

Begin this arm exercise standing with your back straight and holding a resistance band as demonstrated (figure 3). Slowly raise your arm out to the side until it is level with your shoulder, keeping your elbow and back straight. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 3 – Resistance Band Abduction (left side)

Resistance Band Adduction

Begin this arm exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 4). Keeping your back and elbow straight, slowly pull the resistance band to your side. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free.

Figure 4 – Resistance Band Adduction (right arm)

Resistance Band External Rotation

Begin this arm exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 5). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand away from your body keeping your shoulder blade still. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free.

Figure 5 – Resistance Band External Rotation (left side)

Resistance Band Internal Rotation

Begin this arm exercise standing with your back straight, shoulder blades back slightly and holding a resistance band as demonstrated (figure 6). Keeping your elbow at your side and bent to 90 degrees, slowly move your hand towards your body keeping your shoulder blade still. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions on each arm provided the exercise is pain free.

Figure 6 – Resistance Band Internal Rotation (right side)

Resistance Band Biceps Curl

Begin this arm exercise in standing with a resistance band under your feet and around your hands as demonstrated (figure 7). Your back and elbows should be straight. Slowly bend your elbows against the resistance band tightening your biceps. Then slowly return to the starting position. Perform 1 - 3 sets of 10 repetitions as far as possible and comfortable provided the exercise is pain free.

Figure 7 – Resistance Band Biceps Curl

Resistance Band Triceps Extension

Begin this arm exercise in kneeling with a resistance band held in both hands and tied securely at waist height (or higher) as demonstrated (figure 8). Your elbows should begin bent. Keeping your back straight, slowly straighten your elbows against the resistance band tightening the muscles at the back of your arm (triceps). Perform 1 - 3 sets of 10 repetitions as far as possible and comfortable provided the exercise is pain free. Ensure you keep your elbows by your side throughout the exercise. (N.B. This exercise can also be performed in standing).