If you had to choose just three upper arm exercises what would they be?

[margaritasbythesea]

If I am honest, I am lazy when it comes to exercise but I have been doing three lower back exercises and I am sure I could do three for my arms too. If you had to choose just three, what would they be?

Personally, I can't plank any more due to lower back problem, although this was fab for my arms when I was doing it. So, if you could leave out plank, that would be good!

Do you have weights?

I could get some.

Tricep dips (only need a bench/chair for that)

Bicep curl to military press (dumbells)

If you get the dumbells you may as well throw in some tricep kickbacks.

Push ups also good but ime most women are keener on the aesthetic effect of building strength in triceps and shoulders.

TBH past a certain point, all upper body strength training is aesthetic, much more important is not to neglect your core and legs/bum because they do the important work! It's great that you are doing back strengthening work because this is often neglected (because not usually aesthetic focus) and that can lead to injuries due to
imbalanced training or just general weakness

Kettle bell exercises are good. I have no upper body strength and had to start off with 4kg, but can now do some with 6kg.

Just reread your comment on back problems, in which case push ups also not good and you may want to do the curl and press seated, with back support, rather than standing

I made myself a promise to take care if my back this year. I've just abandoned the date I was doing as there was no improvement. I think I am seeing benefits already with the new ones. I'm also doing aLOT of stretching.

Thanks for your suggestions. Im not sure what a military press is but I'm sure I can find it on YouTube.

And yes, as you can see from my post being in s and b it is aesthetic effect I am after, completely!

Try

Or

Stand leaning slightly forward with a straight back. Put your arms out behind you parallel to the floor and completely straight. This alone works part of your triceps. Add in a combination of small lifts, squeezes in to your midline and bending and straightening your arms slightly, and your triceps will start to burn really quickly. Add in weights to increase intensity

Love the idea of three exercises, BTW!

What are the back exercises you have been doing ( wonders a fellow sufferer)? Thank you!

Tricep dips, bicep curls, push ups. Just discovered Bulgarian squats for legs and they're a bloody killer!

Big compound exercises - push ups, pull ups, shoulder push press, bent over rows.

Get your chest and back involved, and you'll get stronger arms than any isolation exercise can deliver (isolation exercises are better for definition).

I've been weightlifting for several months and have never performed an arm-specific exercise. I have good biceps/triceps/delts though!

And your lower back exercises? You only need one - deadlifts.

I might have been a bit misleading saying lower back exercises. I get lowrback pain because my transverse abdominals are weak. I had been doing various abs and crunches and planks but it's done nothing at all to help. I'm now following these and I think they're much better. You don't have to read the whole thing just scroll down.

simple back pain

Thank-you all for your suggestions. I'll give them all a go and see what three I whittle down to. It would be nice to have more times arms. I like the idea of compound exercises. My boobs have suddenly dramatically drooped and perhaps that would help that problem too.

do press ups on your knees.

Don't waste your time on biceps curls.

Tricep dips
Push press (I know they aren't "arm" but in my experience they make a bigger difference than anything else)
And one arm rows - again supposedly a back exercise but really do it for your arms too ime.

Ooh sorry I see I am thinking along the same lines as Maid.

The only ones I would do specific arms are a triceps exercise as they are hard to hit in more whole body exercises and can make a big difference to appearance..

Tracey Anderson Mar workout. It's a miracle.

I'm getting a good vocabulary workout here too. Am having to google most of these. Novice!

Does that mean mat workout Chardonnay?

Pull ups (with pull up bars)
Push ups
Triceps dip

yes,
Sorry.

Thanks.