Calcium is not the only thing you need for healthy bones; exercise, especially resistance training, is an effective way to improve bone strength and decrease your risk for osteoporosis. The humerus bone of the upper arm is a relatively easy bone to exercise, particularly when you target the muscles that attach directly to the bone.
The hammer curl targets the brachioradialis and brachialis muscles, which both originate on the front side of the humerus. To perform this exercise, stand or sit with a dumbbell in each hand. With your palms facing inward, bend your right elbow and lift the weight toward your right shoulder. Lower the weight back to the starting position then repeat the exercise with your left arm. If you prefer, use resistance bands to perform this humerus exercise.
Pressing a weight overhead not only puts added stress on the humerus directly, but also works the deltoids and the triceps brachii muscles. The deltoids have an insertion point on the upper humerus, while the lateral head of the triceps attaches to the back side of the bone. Perform the shoulder press using a barbell, dumbbells, resistance bands, kettlebells or even gallon jugs full of water or sand. To begin this exercise, stand or sit with your torso upright and supported by contracting your abdominal muscles. Hold a weight in each hand at shoulder level. Press the weight overhead until your arms are fully extended, then slowly lower back to the starting position.
The chest press targets the triceps brachii as well as the pectoralis major, which inserts on the uppermost portion of the humerus. The chest press is generally performed using dumbbells or a barbell, however if you do not have access to free weights a simple pushup will give you the same benefit. Lie face up on an exercise bench with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your elbows bent and the weights directly above your chest. Extend your arms and press the weights toward the ceiling, keeping the weight aligned with your shoulder -- don't press up over your throat. Slowly return to the starting position.
If you're already an active individual, you can safely begin a humerus exercise routine. Perform two to three sets of eight to 12 repetitions two to three days a week. If you're new to exercise or have a pre-existing humerus issue, such as low bone density, check with your health care provider before beginning a new exercise program. Progression is very important when dealing if you have low muscular and bone strength; too much weight too fast can lead to an injury. If you have concerns, contact a fitness expert to design an appropriate humerus exercise program.