Arm exercises would usually need some form of weights. You can use dumbbells which can be purchased from sporting goods stores quite inexpensively. Alternately, you can use objects around the house to provide the resistance you need in the exercises such as water bottles.
Your arms are made of the triceps, biceps and shoulder muscles. Strengthening these muscles enables you to lift objects with more ease, increase endurance in the arms, and protect the shoulders from injury. These exercises are designed to help you achieve just that. It is important to note though that in order for you to achieve optimal results, exercises should also be supplemented by a healthy diet which encourages fat loss and lean muscle building.
Arm circles—extend your arms out on both sides of the body at a ninety degree angle relative to your torso, palms facing the floor. Rotate the arms in a clockwise motion and continue doing so as long as you can sustain it. Rest for a few seconds and repeat in a counter clockwise direction.
Ball toss—pick out a ball with some weight in it such as a basketball. Lie flat on your back on the floor with your knees bent at a 90 degree angle. Keep the ball close to your chest and then toss in the air. Repeat for as long as you can sustain it.
Bicep curls—this exercise is best done with a pair of dumbbells. Do this exercise standing or sitting in a chair with no back, being careful to keep your spine straight. Start by holding the dumbbells on your sides with your arms straight down on the side of your body, palms facing your thighs. Slowly bring the dumbbells up to shoulder level, bending your elbows all the way. Do the lift with both arms at the same time. Repeat for about 16-20 counts.
Tricep dip—in a low chair, position yourself on the edge of the seat without sitting, with your arms reaching backwards to that your hands are supporting your weight. Keep your knees bent in front of you at slightly more than a ninety degree angle and gently lower your weight using your arms. Repeat for about 10-12 times.