Toned upper arms

[KarateK]

This is a quick question am sure Aodhan, Sohan, Orion and the likes will answer in no time flat - whats the best exercises to do to strengthen, and more importantly tone your upper arms. May as well focus on parts of body I can use while out of action!!

Edited May 25, 2006 by KarateK

[Orion]

IMO (which is normally wrong), because you don't want big arm, just toned. You want to do lots of reps with smaller weights. Try curls and concentration curls. I'm sure as you said Sohan and Aodhan will put you right.

Curls - These are done while sitting or standing. With your upper body straight, head up, take a weight in your hand with a firm grip. Slowly bend the elbows and rotate your forearm as you "curl" or bring the weight up toward your shoulder. When finished the upswing, your palm should be facing toward you. Slowly lower the weight and repeat at least ten times. Repeat this for the other side.

Edited May 25, 2006 by Orion

[KarateK]

Excuse me re-read the post above - I mention you too!!

Thanks for the advice - no I dont want body-builder arms just toned!!

[Orion]

What the likes!!!!!

Try:

Tricep extensions - These are done while lying flat on your back with your knees bent and feet slightly apart on the floor. Hold the weights with your palms facing each other. The weights should be held straight up above your chest about as far apart as your shoulders. Slowly bend your elbows and lower the weights until the elbows are bent at 90 degrees. The upper arm should remain in the upright position as you lower your lower arms bringing the weights down toward the floor. At the end of the extension, the lower arm should be perpendicular to the floor. Hold the position for ten seconds, then slowly straighten your arms at the elbow until you are, once again, in the straight arm (extended) position. Repeat this for at least 10 times. Rest for one minute, and repeat at least one more time. To increase the tension on the muscle, you can increase the weight or develop the exercise until your lower arm allows the weight to touch the floor near your ears. Note: you don't need to invest in handweights or dumbbells to do extensions. Books are easy to hold on to and you can vary the weight by choosing thicker books. As your strength and endurance improve, you may want to consider a dumbbell set so that you can gradually increase the weight. In lieu of increasing the weight, you can perform more repetitions.

Overhead press - These are done while standing. Set your feet apart even with your hips. Keep your knees slightly bent. Holding weights level with your shoulders, palms facing each other, steady the weights. Press the weights over your head, extending your arms straight up. Keep palms toward each other. Do not arch your back or lock your elbows. Hold the weights steady for a count of ten, then slowly lower to starting position. Repeat 12-15 times. You can use hand-weights, dumbbells, cans of vegetables, or any other weight that can be safely held in your hand. Increase weight as your muscles become stronger. Increase repetitions to 20-25 times each session as you adjust to the weight.

Lateral Raises - How to: Standing in the same position as the biceps curl, turn your dumbbells to face thighs (A). Slowly exhale and lift arms straight out to the side (B); pause, then inhale and lower three quarters of the way down. Note: Always move slowly through each repetition.

Training tip: To prevent injury, concentrate on keeping your neck muscles relaxed as you lift your arms.

Most things for toning arms involving standing up, press ups are great but with your leg you couldn't do it.

[KarateK]

Also cant actually bend my left knee at moment without me swearing a lot. I can stand for short periods of time. Am walking without my crutches but with a limp

[Orion]

well keep it straight and bend your right.

Also might be worth trying

Cuban Press

Hammer Curl

Tricep Kick Back

Tricep Stretch

I'm not a personal trainer so i'm just learning myself at the moment. Hope these help.

[Aodhan]

Pretty much what people have said. Any of the exercises that you want to do for biceps/triceps will work, the key is to use a middle to light weight and do high rep type sets.

Just make sure that you don't pick too light a weight, otherwise you could stand there all day whipping your arm back and forth, and not really get any benefit from it.

Aodhan