Bicep Curls: Using dumbbells or resistance bands, perform bicep curls to target the muscles in the front of your upper arms. Aim for 2-3 sets of 10-15 repetitions
Tricep Dips: Sit on a stable chair or bench with your hands gripping the edge, fingers forward. Slide your bottom off the seat and lower yourself down until your elbows are at 90 degrees. Push yourself back up to the starting position.
Push-Ups: A classic exercise for strengthening the arms and chest. You can start with modified push-ups (on your knees) if needed and gradually progress to full push-ups. Aim for 2-3 sets of 8-12 reps
Tricep Kickbacks: Hold a dumbbell in each hand, hinge forward at the waist, keeping your back flat. Bend your elbows to 90 degrees and then extend your arms straight behind you, squeezing your triceps. Do 2-3 sets of 10-15 reps
Shoulder Press: Sit or stand with dumbbells in hand at shoulder height, palms facing forward. Press the weights overhead until your arms are fully extended, then lower them back down. Aim for 2-3 sets of 10-12 reps
Front Raises: Stand with dumbbells in hand, palms facing down, arms straight down in front of you. Raise the weights up to shoulder height, then lower them back down. Do 2-3 sets of 12-15 reps
Lateral Raises: Similar to front raises, but this time raise the weights out to the sides until your arms are parallel to the floor. Lower them back down with control. Aim for 2-3 sets of 12-15 reps
Plank Shoulder Taps: Get into a plank position on your hands and toes. Keeping your hips stable, tap your left hand to your right shoulder, then return it to the floor. Alternate sides. Aim for 2-3 sets of 10-12 taps per side