Overhead Press: To work your shoulders and arms I like the overhead press. Take 2 weights (not too heavy but not too light, I use 5-8 pounders) and hold them palms out and shoulders bent at a 90 degree angle, so that the weights are essentially at ear level. Then push up with straight arms overhead almost touching the weights together and come back to the 90 degree angle. Repeat 10 times.
I also like to do regular bicep curls. Hold arms down by your side, slight bend in elbow with palms facing out. Bend elbows without moving your upper arms and curl the weights towards shoulders. Lower weights back to starting position. Repeat for 10 reps. Another option is to alternate arms, lift right and lower then lift left and lower (that counts as 1 rep).
Lastly, I like to use the stability ball to do chest presses. Lie down on the ball with only your upper back on the ball and hold your pelvis up, so you're body is lying flat. Hold weights and bend elbows at a 90 degree angle. Then same as the overhead press, push up almost letting the weights touch. Return to original position. Repeat 10 times.
What are your favorite arm exercises? What did you think of this post? Let me know!