Toned, strong arms can make everyday life easier, from carrying groceries and lifting kids to pulling open heavy doors or pushing a lawnmower. This beginner-friendly workout uses simple tools to build strength and definition in your arms, shoulders, and upper back.

Equipment needed: A mat or soft surface, light hand weights, TheraBands or a tea towel

Definitions:

• Modification: An adjustment to make an exercise easier, safer, or better suited to your fitness level or physical needs.

• Rep: Short for repetition; one complete movement of an exercise.

• Set: A group of consecutive reps.

Safety Tips:

1. Breathe through each movement – don’t hold your breath.

2. Focus on form, not speed. Controlled movements are more effective and reduce risk of injury.

3. If you feel pain (not to be confused with muscle fatigue), stop the exercise and modify or skip it.

Exercises:

1. Dumbbell Tricep Extension

2. Push Up (with modification)

3. TheraBand Pull Down

Dumbbell Tricep Extension

Push Up (with modification)

Theraband Pull Down + Squat