How to Strengthen Arm Ligaments
Ligaments are elastic-like structures that connect your bones. They are capable of providing power and stability, but are very susceptible to injury in forms of sprains, where the ligament becomes stretched or torn. Usually your arm ligaments will strengthen on their own as you develop your arm muscles, but sometimes they need to be targeted separately if you are looking for an increase in power.
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Instructions
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Warming Up
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Jog in place for 5 minutes before starting your workout. This will increase fluid in your joints, loosens your tendons and ligaments, and helps prevent damage to ligaments you are trying to strengthen.
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Hold a dumbbell in each hand; it should be about half the weight of the total weight you will be using in your main workout. Raise one dumbbell at a time toward your shoulder, rotating your arm until your palm faces toward you. This is a dumbbell curl. Do this 10 to 15 times with your reduced weight.
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Lift increasingly heavy weights, increasing by 10 percent each time and reducing the repetitions, until you are at your full weight. For example, if your target is 100 pounds, use 60 pounds of weight 8 to 10 times, then 70 pounds 6 to 8 times and so on until you get to 100 pounds.
Weight Lifting
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Hold a dumbbell in each hand, and perform dumbbell curls as during your warmup, but with your full weight. Do three sets of five repetitions.
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Stand over your barbell and bend over, bending your knees to stabilize yourself. Push from your heels, not your back, and lift your barbell by standing up, until your arms are straight. Don't lift higher. This is called a deadlift. Do three sets of five repetitions.
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Lie flat on your bench press, and grip the barbell, with your arms a little beyond shoulder-width apart. Slowly lift the barbell off the bench, lower it around 3 to 4 inches then raise it back up again. Do this slowly and carefully. This is a barbell bench press. Do three sets of five repetitions.
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Lie on your bench holding a dumbbell in each hand, with your arms fully extended in front of you. Lower your arms slowly to either side of your head, then extend them again. This is a lying tricep extension. Do three sets of five repetitions.
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Hold the dumbbells in front of your thighs, with slightly bent arms, and slightly bent knees. Raise your arms to shoulder height, then lower and repeat. This is a dumbbell lateral raise. Do three sets of five repetitions.
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Tips & Warnings
Consider getting a personal trainer or doing these exercises at a gym where someone can check your technique.
Have a wide range of weights to chose from, from very light to heavy.
Increase the repetitions as you become more experienced.
Always check with a doctor before starting an exercise routine. If you feel pain or tearing, stop immediately and seek medical help.
Some of these exercises could cause injury if done improperly.
If you are inexperienced, start with light weights before moving on to heavier ones.
Have someone with you when using your weights, in case you need help.
Do not risk injury by overdoing it.
References
Resources
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