Arm exercises to keep your arms in shape

Arm exercises you can do while standing 

Marge Simpson fro “The Simpsons” working out. Courtesy Giphy

You don’t need a gym membership or weights to get toned arms. All you need is some time, some household items and space to move around to get rid of flabby arms.

There are several reasons, other than looking good, why you should tone your arms:

  • Arm exercises are part of upper body training which research has shown can improve heart health.
  • It’s a sure way to improve your posture by working your back muscles.
  • You get strong arms.

Here are some arm exercises you can do at home or at work

Arm circles

You should feel the burn in your upper arms.


How to do it

  • Stand with your feet slightly apart and hold out your arms forming a T with your body
  • Rotate your arms and shoulders in a forward circular motion 15 times and then repeat the process in reverse
  • Do this three times

Bicep Curls

You can use any object that you can effectively hold in your hand be it a bottle, a can of beans/jam or a packet of rice/beans.


How to do it

  • Stand with your feet slightly apart and make sure your back is straight
  • Hold your bottle or another item in your hand with your arms extended down by your sides
  • Make sure you hold your arms close to your body as you curl your arm lifting the object to your shoulder
  • You can do this 8 times with both arms or lift one arm at a time 8 times
  • Do this 3 times

Dumbbell punches

You don’t necessarily have to use a dumbbell for this, you can do without or use any other object.


How to do it

  • Stand with your feet slightly apart
  • Bring your fists up to your jawline
  • Throw a controlled punch in front of you without overstretching your shoulder muscles.
  • Do this 15 times on each side
  • Repeat three times

Remember to always eat and sleep well. How are you exercising? Talk to us here, here and here.



Latest posts

Eddie Butita writes and directs Kiswahili version of ‘The Upshaws’

Mumbua Nzula Nzyoka

Nigerian artist Tems to perform on Jimmy Kimmel

Mumbua Nzula Nzyoka

Kagwe Mungai, Benzema and Lil Nas X top this week’s new music list

Mumbua Nzula Nzyoka

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More