In ballet, a "port de bras" describes any movement of the arms. Ballet dancers usually perform port de bras with rounded elbows lifted higher than the wrists to engage the triceps. To execute a basic port de bras, bring both hands low in front of your thighs with your palms facing up and your fingertips almost touching. The shape of your arms should resemble an oval. Keep your arms in this oval shape as you bring your hands in front of your stomach, then up over your head. Open your hands and bring your arms to the sides of your body, continuing to lower them until you return to your starting position. Support each movement of your port de bras with your back muscles, keeping every muscle in your arms engaged. Complete 8 to 10 repetitions.
The isolated movements of jazz dance can provide an intense workout for your biceps, triceps and back. Perform a basic arm isolation sequence, beginning with your palms face down in front of your chest and your elbows bent as though you are resting your hands and forearms on a tabletop. Straighten your arms so that your forearms extend away from the center of your body like blades. Squeeze your biceps and bend you elbows again to return to your starting position. Repeat at least 16 times.
Hip hop and street dance styles often require aggressive, percussive movements of the arms, chest, hips and legs. Arm waves, used in popping, which involves quickly contracting and relaxing muscles to create a jerking effect, and break dancing can strengthen your wrists, forearms, upper arms and back. Begin with your arms extended to your sides at shoulder height. Lift your right wrist as you point your fingertips toward the floor. Lift your elbow as you begin to point your fingers back toward the ceiling. Lower your elbow and lift your shoulder simultaneously. Reverse the "wave" motion with your left arm, beginning by lifting your shoulder, then your elbow and wrist. This move should appear seamless as though a ripple is traveling through your arm. Repeat eight sets.
Few dance styles help you build arm strength more quickly and efficiently than pole dancing. A basic move, like the Front Hook Spin, helps you learn to use your arms to support your body weight as you dance. Start by walking around the pole with your inside hand gripping it. Wrap your leg on the same side around the pole and grab the pole with your outside hand. Lift your outside leg off the floor as you continue the spinning motion. Release the pole and try the move with the other hand on the inside to get a balanced workout for both arms. Repeat eight times.