This simple exercise will give your upper arms, shoulders and upper back a challenge and can be performed with a pair of dumbbells or a barbell. You'll need to stand with feet shoulder-width apart, or sit in a chair in an upright position. Slowly lift the barbells or dumbbell over your head and hold for several seconds before lowering to ear level. Repeat the sequence to challenge the biceps, triceps and shoulder muscles and increase strength in each area.
The basic push-up helps to work your triceps, deltoids and pectoral muscles and can help you increase strength in your entire upper body. This exercise is typically performed on the floor; you'll need to start with your hands flat on the floor and shoulder-width apart. Keep your back straight and slowly lift your body up; lower down until your body is at a 90-degree level, and then repeat the sequence. You'll start to feel a burn in your biceps and triceps after 10-15 reps.