Arm Exercises

Written by Tele Demetrious

Updated:

The following arm exercises are designed to improve the strength of the muscles of the arm. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain. Begin with the basic arm exercises. Once these are too easy, progress to the advanced arm exercises.


Basic Arm Exercises

The following basic arm exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Resistance Band Pull Backs

Begin this arm exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 1). Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds and then return to the starting position. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free.

Arm Exercises - Resistance Band Pull Backs
Figure 1 – Resistance Band Pull Backs

Push Ups

Begin this arm exercise in the push up position as demonstrated (figure 2). Keeping your back and neck straight, slowly straighten your elbows until they are straight, then return to the starting position. Perform 1 – 3 sets of 10 repetitions provided the exercise is pain free. If this is too difficult, the exercise can be performed on knees instead.

Arm Exercises - Push Ups
Figure 2 – Push Ups

Resistance Band Abduction

Begin this arm exercise standing with your back straight and holding a resistance band as demonstrated (figure 3). Slowly raise your arm out to the side until it is level with your shoulder, keeping your elbow and back straight. Then slowly return to the starting position. Perform 1 – 3 sets of 10 repetitions on each side provided the exercise is pain free.

Arm Exercises - Resistance Band Abduction
Figure 3 – Resistance Band Abduction (left side)



Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now


Advanced Arm Exercises

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now



Physiotherapy Products for Exercises  Physiotherapy Products for Arm Exercises and Rehabilitation

To purchase physiotherapy products to assist with exercises and rehabilitation, click on one of the above links or visit the PhysioAdvisor Shop.


   More Useful Information  More Exercises


Find a PhysioFind a Physio to assist with Arm Exercises

Find a physiotherapist in your local area who can assist with arm exercises and injury rehabilitation.



Become a PhysioAdvisor Member


Link to this Page

Link to this Page

If you would like to link to this article on your website, simply copy the code below and add it to your page:

<a href="https://physioadvisor.com.au/exercises/popular-programs/arm-exercises”>Arm Exercises – PhysioAdvisor.com</a><br/>PhysioAdvisor offers detailed physiotherapy information on progressive arm exercises to improve your arm strength.

Return to the top of Arm Exercises.