Building and maintaining arm strength is essential for performing daily activities with confidence and independence.
Strong arms enable us to lift, carry, push, and pull objects, enhancing our ability to manage tasks effectively and reducing the risk of injuries.
Key Arm Muscles and Their Functions
The major muscles in our forearms allow us to
- bends our fingers
- use chopsticks
- make the “so-so” motion with your hand
- wave goodbye
- give a good thumbs up
Moving on up to your upper arm. The primary muscles on your upper arm bone, or humerus, are the biceps, triceps, and deltoids.
Well-developed biceps and triceps are often coveted by bodybuilders and gym-goers. But you don’t have to bulk these babies up to have strong arms.
You’ll find your biceps on the front of your upper arm. You use them when you pull, bring your forearm toward your body, turn your palm to face upward, and raise your arm.
Your triceps are on the back of your upper arm. You use this muscle when you move your forearm away from you, carry things overhead, and move your arm back and behind your body.
Your deltoids are the superficial muscles of your shoulder. They cover the front, side, and back of your shoulder joint. There are 3 parts to your deltoid and together they stabilize the shoulder joint and help you move your arms in different directions.
Keeping your arms strong can help you live a healthier life. In fact, studies have found that arm strength is also linked to longevity (1, 2).
Foundational Practices to Build Arm Strength
Starting with accessible exercises can set the stage for progressive strength development:
- Hands and Knees
- Begin on all fours, aligning your wrists under your shoulders and knees under your hips.
- Spread your fingers wide, pressing firmly into the ground to engage your arm muscles.
- Keep your core engaged by drawing your navel toward your spine, maintaining a neutral spine.
Hold this position for 10 breaths, rest, and repeat.
2. Extended Arm Reach
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- From the hands and knees position, extend your right arm forward, thumb pointing up.
- Ensure your core remains engaged, preventing any sagging in the lower back.
- Press your left hand firmly into the ground to stabilize.
Hold for 10 breaths, then switch sides.
3. Modified Plank
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- Start in the hands and knees position.
- Extend one leg back, pressing the ball of your foot into the ground.
- If stable, extend the other leg back to enter a full plank, keeping your body in a straight line.
- Avoid lifting your hips too high or letting them sag.
Hold for 5 breaths to start, gradually increasing as you build strength.
Consistency is Key
Regular practice of these foundational movements can lead to significant improvements in arm strength. Remember, the goal isn't just to perform specific poses but to enhance your ability to engage in daily activities with confidence and without hesitation.
By focusing on building arm strength, you're investing in a more empowered and independent lifestyle, enabling you to embrace each day with vigor and assurance.
Sources
- Celis-Morales, C. A., Welsh, P., Lyall, D. M., Steell, L., Petermann, F., Anderson, J., Iliodromiti, S., Sillars, A., Graham, N., Mackay, D. F., Pell, J. P., Gill, J., Sattar, N., & Gray, S. R. (2018). Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants. BMJ (Clinical research ed.), 361, k1651.
- Bohannon R. W. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. Clinical interventions in aging, 14, 1681–1691. https://doi.org/10.2147/CIA.S194543
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