Arm Exercises With Weights

Arm Exercises with Weights

Arm Exercises with Weights. Lifestyle changes in recent decades have led people to adopt a sedentary lifestyle. Many spend most of the day doing activities that don’t make their muscles work properly and only allow them to burn a small amount of calories. Even if you simply want to get a toned body, regular physical activity can bring plenty of benefits. Significant changes, such as improved strength levels and cardio-respiratory well-being, can already be seen after a few weeks. A toned musculature is also important to support and protect the joints from incorrect movements and biomechanical loads. A joint supported by strong, toned muscles will suffer fewer injuries than a joint supported by weak muscles.

Biceps Hammer Curl

Muscles targeted the Biceps.


  1. Start off by standing with your feet hip-width apart. Hold a weight in each hand at your side with your feet apart and your chest held high.
  2. Next, pinch your shoulder blades together as you begin to curl the Weights up until they reached your shoulders.
  3. Then slowly lower them back down to the starting position. Just try to make sure you don’t swing the weights and try to keep a strict form throughout the movement.
  4. Do 10 as 1 set

Triceps Weighted Kickback

Muscles targeted Triceps


  1. Hold a weight in each hand and lean forward as you raise your arms so they’re parallel to the floor.
  2. Next, bend your elbows and slowly begin to raise the weights up until your lower arms are in a straight line with your upper arms.
  3. Squeeze your triceps when the weights reached the top position before slowly lowering back down.
  4. Just be careful not to swing the weights while doing this exercise. Then bring the weights back to the starting position.
  5. Do 10 as 1 set

Halfway Weighted Curl

Muscles targeted the Biceps


  1. Hold a weight in each hand at your side with your palms facing each other to start.
  2. Raise one weight in your left hand so your left arm is bent at a 90-degree angle.
  3. Then with your right hand in your palm facing up begin to curl the weight up.
  4. Halfway through the exercise switch arms so your right arm is bent at a 90-degree angle holding the weight while your left arm is curling.
  5. Do 10 each side as 1 set

Overhead Triceps Extention

Muscles targeted Triceps


  1. Grab a pair of weights and lift them up over your head and bring them back behind your head.
  2. Try to keep your elbows from flaring out and hold them in a straight line with your body.
  3. Slowly lift the weights up over your head into your arms are extended.
  4. Then slowly bring them back down towards the starting position behind your head. You do this exercise standing, kneeling or even sitting.
  5. Do 10 as 1 set

Bicep curl to overhead press


Arm Exercises with Weights. Combining two moves into one exercise saves time and increases the intensity of your workout. The biceps curl and shoulder press are an excellent combination to add to an upper-body routine.

  1. Stand with your feet shoulder-width apart and your arms at your sides. Hold weights of light to moderate weight in each hand with your palms facing out.
  2. Curl the weights toward your shoulders, keeping your elbows close to your body. When the weights reach shoulder height, rotate your hands so your palms face out.
  3. Press the weights overhead, directly over your shoulders.
  4. Slowly lower the weights back to shoulder height and turn your palms toward you. Continue lowering the weights until you reach the starting position.
  5. Do 10 as 1 set.

All 5 exercises are 1 set, try to do 3 sets or whatever you can manage


In Conclusion

Arm Exercises with Weights. Your arms are used for just about everything you do and they need to be strong enough to support you. These exercises will help to improve your arm strength, so you can support yourself in whatever you are doing on a daily basis.

Important Note *

Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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