Shoulder Press

Begin by putting the dumbbells on top of your shoulders, with your palms both facing one another and facing forward.  Slowly press the dumbbells overhead until both arms are nearly fully extended.  Slowly lower.

Front, side and reverse raises

This works the front and the sides of the shoulders.  With your arms extended to your front or sides of your body, lift your weights.  In order to work the rear deltoids, bend from the waist, lifting your weights towards the back of your body.

Rotator Cuff

Rotator Cuff Strengthening Exercises

With your elbows in place, pull a band outward (in an external rotation).  For an internal rotation, pull the band towards the body, rather than away.  Keep your elbows in place.

Curls

This is a good move for your biceps.  Begin with your arms extended at your sides, with your palms facing forward, which is a rather common move.  You can also have your palms facing each other, which is referred to as hammer curls.  Keeping your elbows pinned to your sides, begin by moving your weights up towards the front of your shoulders and slowly lower.

In addition to lifting weights, there are three different Yoga poses which can also help to sculpt your upper arms.  Yoga can be done by just about anyone, whether it’s something new for you or not.  Here are some Yoga poses to try:

Pushup Pose

Chaturanga Dandasan

Pushup Pose

Begin this pose in a downward-Facing Dog pose.  Move into the Plank pose, bringing your shoulders forward so that they are directly above your hands.  Keeping your body straight parallel line on the floor, from your torso down to your legs.  Look forward, feeling the strength in your arms, legs and core.

Bend at the elbows and lower your body downward towards the floor as far as you can go, without touching your body to the floor.  Keep your elbows hugging close to your torso and aim straight back, but without angling out to the sides.  Hover in this pose, breathing deeply for several deep breaths.  Once you’ve practiced this regularly, you’ll be able to build up your strength with the pose.

Downward Facing Dog to Side Plank

Start out on your hands and knees.  Turn your toes under, while straightening your legs as you raise your hips, straightening your arms.  Shift your weight to the back of your legs, pressing down on your heels.

Inclined Plane

Start this pose by sitting down with your legs stretched out in front of you.  Place the palms of your hands on the floor on either side of your body just behind your buttocks.  Your fingers should be facing towards your toes.

Lift your body upwards, raising your buttocks and pushing your hips up and keeping your body as straight as possible.  Allow your head to hang back and down gently.  While doing this, keep the soles of your feet flat on the ground.  Keep your arms and legs as straight as possible.