An effective exercise for strengthening the arms, chest, and shoulders. Modify by doing them on your knees if needed. Aim for 3 sets of 10-15 repetitions.
Use a stable surface like a chair or bench. Sit on the edge, grip the edge of the surface, and lower your body until your arms are at a 90-degree angle, then push back up. Aim for 3 sets of 10-15 reps.
Stand straight with arms extended to the sides. Make small circles with your arms, gradually increasing the size. Do both clockwise and counterclockwise rotations for about 1-2 minutes.
While it primarily targets the core, the plank also engages the arms and shoulders. Hold the plank position for 30 seconds to a minute, maintaining a straight line from head to heels.
Using a sturdy chair or table, place your hands on the edge, shoulder-width apart. Walk your feet back so your body is at an angle, then lower your chest towards the surface and push back up. Do 3 sets of 10-15 reps.
Hold a water bottle or any household object in each hand. Stand straight and slowly raise your arms out to the sides until they are shoulder height. Lower them back down and repeat for 3 sets of 12-15 reps.
Use a heavy book or a gallon jug of water. Hold it with both hands overhead, then bend your elbows to lower the object behind your head and extend your arms back up. Aim for 3 sets of 10-12 reps.
Use canned food or water bottles as makeshift weights. Hold one in each hand and perform bicep curls by bending and straightening your elbows. Aim for 3 sets of 12-15 reps.