Wellness Fitness Workouts This Is Tracy Anderson's Go-To Arm Workout Strength training, including arm workouts, builds muscle and improves mobility. By Tracy Anderson Updated on April 2, 2023 Medically reviewed by Forest Miller, MSOT Medically reviewed by Forest Miller, MSOT Forest Miller, MSOT, is an occupational therapist specializing in geriatric rehabilitation and treating conditions affecting people's upper extremities. learn more Share this page on Facebook Share this page on Twitter Share this page on Pinterest Email this page One thing people don't often do enough is stand and extend their arms out, reaching through the chest while relaxing the shoulders. Holding your arms outstretched, either to the side or in front, can be tiring. Why? The body must build strength to sustain the movement. Add weights, and you'll sculpt the entire arm and further strengthen it, building even more muscle and improving mobility. Also, as people age, the skin starts to sag. Although you do not need to treat sagging skin, building strength in your arms (what trainers often call "toning your arms") can help define them. So, to build muscle and tone your arms, repeat the following sequence twice. Note: The Centers for Disease Control and Prevention (CDC) advises adding about 30 minutes of cardio five days per week to maintain your physical health. Transform Your Upper Body in Just 4 Weeks With a 30-Day Arms Challenge Benefits of Arm Workouts Arm workouts help strengthen your muscles. As people age, strong muscles are essential for maintaining physical health. Naturally, people lose muscle mass as they age, a process known as sarcopenia. Specifically, muscle mass starts reducing quickly around age 65. Muscle strength improves mobility and balance, reducing the risk of falls. Generally, arm workouts are safe to do. You can add weights to build muscle more quickly. You can even lift canned foods or other light objects. If you are new to arm workouts, start with no weights or light ones. Then, gradually work your way up to heavier weights to avoid injuries. Also, remember to breathe out as you lift your arms, then breathe in as you lower them. You may want to proceed with caution if you have an injury, like shoulder pain. Consult a healthcare provider before adding new workouts to your strength training routine. Tracy Anderson's Go-To Arm Workout To maintain your physical health, repeat the arm workout twice weekly, then add about 30 minutes of cardio five days per week, per the CDC. Repeat the following circuit twice for the complete arm workout. The arm workout consists of five exercises, including: Throw and reach: Repeat for 30 reps.Punch and rock: Repeat for 30 reps.Rolling arms: Repeat for 15 reps on each side.Swinging triceps: Repeat for 25 reps on each side.Monkey pull and reach: Repeat for 15 reps on each side. 1. Throw and Reach Stand with your feet shoulder-width apart, fingers lightly on shoulders, and elbows out to sides (A). Raise your elbows, then bring them in to touch (B). Open your elbows back to "A," then extend your arms straight out in front of you with your palms facing out so your wrists touch (C). Bring arms back to (A). Repeat 30 times. 2. Punch and Rock Stand with your feet shoulder-width apart, elbows bent at the sides, and a three-pound weight in each hand (A). Extend your arms straight up overhead and jump up (B). As you land, return your arms to (A). Jump up again, extending your arms straight out in front of you (C). Bring arms back to (A) as you land. Continue jumping, alternating punching up and out, for 30 reps. Bonus: Jumping adds cardio. 3. Rolling Arms Stand with your feet shoulder-width apart, a three-pound weight in each hand. Bend your left elbow at the torso so your arm forms a V-shape, palm facing forward. Raise your right arm to the side to form a 90-degree angle, palm facedown (A). Pull your right elbow back, rotate your right shoulder up (B) and around, then punch forward (C). Return to (A), then repeat in a fluid motion. Do 15 reps per side. Start on the left side your second time through the circuit. 4. Swinging Triceps Stand with your feet shoulder-width apart, a three-pound weight in each hand. Bend your left elbow at the torso so your arm forms a V-shape, palm facing forward. Bend your right arm and cross it over your torso (A). Lift your right elbow up and out, keeping it bent (B), then swing your right arm across the torso to meet your left side, returning to (A). Open your right arm out to the side so that your arms form a W-shape (C). Do 25 reps per side. Start on the left side your second time through the circuit. 5. Monkey Pull and Reach Stand with your feet shoulder-width apart, a three- to five-pound weight in each hand at the sides. Come into a low squat, dropping your right arm toward your right foot (A). As you stand, curl your right arm to your armpit (B). Then, twist your wrist and press your right arm up (C). Lower your arm and return to (A). Do 15 reps per side. Start on the left side your second time through the circuit. At Home Arm Workout: 10 Moves, No Weights Required A Quick Review Arm workouts help strengthen and tone your muscles. As people age, strong muscles are essential for maintaining physical health. Try this arm workout to strengthen and tone your arms. As you repeat the workout, gradually add heavier weights to build more muscle. However, if you feel pain, stop the activity and consult a healthcare provider. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 4 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institute on Aging. How can strength training build healthier bodies as we age?. MedlinePlus. Skin sagging treatment - underarms. Centers for Disease Control and Prevention. How much physical activity do adults need?. National Institute on Aging. Four types of exercise can improve your health and physical ability.