text: The most basic way to build up the arms are the push-up and bicep curls.  I recommend a pair of light dumbells for the bicep curl. \nhttp://www.womensheartfoundation.org/images/c4.gif\nFor the triceps do as many pushups as you can with your hands at a close grip.  Most women find this very hard to do,  so you may want to try the modified version - http://www.givstrength.com/presents/exercise/images/originalpushups/modified%20pushups/modified-pushups-1.jpg.  Notice her arm tone! The standard pushup alone will tone the triceps but will also tone the chest and front of the shoulders as well.  The push up is probably one of the best excercises for the upper body because you can do them so many different ways,  and I've never heard of anyone getting hurt while doing them.  I hope this helps,  and train safe.