Arm Exercises with Weights

Both men and women do arm workouts. Men want to build their arms and chest, while women do the arm exercises to tone their arms. It is important to choose the exercises that will help to strengthen your upper arms and also, build the muscles in the lower arms.

At the same time, it is important to include the triceps exercises in your workout routine, lest the triceps can make the arms look flabby. The arm workouts can be done using weights as well as without weights. If you are working out at home, then you can include exercises without weights.

Alternately, you can make use of free weights or even filled cans or bottles to do the exercises. You can include arm workouts as a part of the upper body workout or have an arms only day in the workout schedule.

It is one of the simplest biceps exercises, which can easily be done at home as well. Hold free weights in both your hands. Stand straight with the arms placed on your sides such that the palms are facing the body.

Slowly, bend one elbow and try to reach the palm of the same hand to the shoulder while keeping the other hand to the side. Bring the hand back to the starting position and repeat the same with other hand.

You can do this exercise either with dumbbells or with barbells. If you use barbells, then there should be shoulder width distance between your palms, when you hold the barbells. Another obvious difference is that, unlike dumbbells, you will be using both the hands at a time in this technique.

This is an arm exercise for men as well as women. To do this exercise, stand straight with shoulder width distance between your feet and dumbbell in your right hand. Lift your right hand such that it extends above your head. Slowly bend your elbow, so that it is lowered behind your head. Then extend your hand back to the starting position and repeat the exercise.

This is one of the exercises with weights for the upper arm muscle building. To do this exercise, you will have to use the preacher machine. It is often a part of the forearm workout as well. To begin with the exercise sit on the preacher bench. Place your upper arms flat on the pad with palms facing the sky. Hold the barbell in your hands and lower it till your elbows are straight and you feel a stretch in the biceps. Without moving any other part of the hands, except the forearms, curl the barbell till it reaches the shoulders. Repeat the exercise several times.

Pull ups is another exercise that can be a part of your arm workout. Doing this exercise regularly will help you get rid of flabby arms. To do this arm exercise, hang onto a pull up bar with shoulder width distance between the hands. Activate your core muscles and using the muscles of the arms, try to pull yourself up, till your chin goes above the bar. Slowly, lower yourself and repeat the exercise.

When you start off with the workout, ensure you use lighter weights initially. With practice you can graduate to the heavier weights.