The arm is made up of a variety of muscles that span many joints. For instance, muscles that control the arm are also in the chest and back, as well as down to the wrist. It is important to exercise all these key muscles to achieve a balance of strength in the arm. The following muscles are important in arm movement:

1) The Pectorals - Spanning from the chest to the shoulder, these strong muscles are responsible for shaping the chest, as well as bringing the arm across the chest.

2) The Deltoid and Rotator Cuff - A balance of these muscle groups that work together to elevate and rotate the arm is important in activities like lifting and throwing.

3) The Biceps and Triceps - Acting on opposite sides of the arm, they are responsible for flexing and extending the arm, respectively. They are important in activities like lifting and pushing.

4) The Wrist Flexors and Extensors - As their name suggests, they are responsible for flexing and extending the wrist, and are important in activities like throwing, golfing, tennis, bowling, and lifting.

The following strengthening exercises address these core muscles of the arm. Each exercise should be begun with very little weight until the technique is perfected, and then weight may be added in ten pound increments until you are lifting 80-85% of your maximum. These exercises should be done in three to five sets of six to eight repetitions, three to five times a week. If soreness occurs after the first few days, which is likely, lift every other day until your muscles get stronger and you can lift every day without problems. These important arm exercises are:

1) Bench Press - Working the Pectoral Muscles

Lay flat on a bench so that the back of your head, your shoulders, and your back touch the mat, and your right and left feet are flat on the ground. The bar should be racked above you. Place your hands on the bar, shoulder-width apart, and extend your elbows to lift the bar above you, over your chest. Slowly bend your elbows until the bar is just above your nipple level, and then slowly extend your elbows again. Repeat. Remember not to hold your breath during this exercise and don't let your back come off the bench. These are signs that you are lifting too much weight!

2) Shoulder Press - Working the Deltoid/Cuff

Stand with your feet shoulder-width apart. The long bar should be held with a closed, overhand grip, shoulder-width apart, and your elbows should be flexed so that the bar is resting comfortably on your chest. Slowly extend your elbows until the bar is above your head, and then slowly flex so the bar returns to your chest. Repeat. If this exercise requires you to jump off the ground to lift the bar, you are doing too much weight.

3) Biceps Curl - Working the Biceps

Stand shoulder-width apart, with the bar hanging close to your body, elbows extended. Hold the bar with a closed, underhand grip. Keeping your elbows is a firm position against your body; flex them until the bar is as close to your body as it can come. Then slowly, extend your elbows back to the resting position. Repeat. You may also do this exercise with two dumbbells. If you need momentum to help lift the bar, then you are doing too much weight.

4) Kickbacks - Working on the Triceps

Lean over a chair or stool so that your back is flat and one hand is supporting you. The opposite elbow should be flexed and sitting tightly against your body. Using a dumbbell, straighten your elbow fully then slowly flex to the resting position. (This exercise looks like you are punching from behind). Repeat. The exercise should be slow and controlled or you are doing too much weight.

5) Wrist Curls - Working on the wrist muscles

Sit comfortably at the edge of a chair or stool with your knees bent and your feet flat on the group. Hold the long bar with a closed, overhand grip (for wrist extension), shoulder-width apart. You may rest your wrist on your knees so that your elbows do not do all the work. Curl the bar backwards towards your body slowly, then back to the resting position. For wrist flexion, hold the bar with a closed, underhand grip instead. These exercises do not take a lot of weight to see results.

As with any new exercise program consult your physician prior to starting. As well, you should always lift with a buddy to prevent injury.