Arm Exercises

Free Weight Arm Exercises To Put Into Your Workout

We have put together a list of the most productive arm exercises that can be done with free weights. This way as you read through the exercise routines in magazines or our book Fat To Fit you will know how to work your arms properly.

Free Weight Arm Exercises For Biceps

Arm Exercise: Biceps: Barbell Curls:

See also better bicep curls.

This can be done with a standard straight barbell, or an EZ-Curl barbell. The EZ-Curl bar will reduce some strain on the wrists that may accompany this exercise. Stand with your feet about shoulder width apart and your knees slightly bent, holding the bar with palms under grip. Slowly curl the barbell up to shoulder height or a bit lower. Keep your elbows stationary near your sides; do not move your elbows to try to get the bar higher. Make sure at the bottom that you get full extension, do not keep that bend in your arms at the bottom! If you find that you cannot keep yourself from swinging then stand against a wall to keep your back straight. Do not forget to breathe. Exhale with the effort.

barbell biceps curl exercise barbell biceps curl exercise

Arm Exercise: Biceps: Alternate Dumbbell Curls: Dumbell Curl Exercise Clip

Stand or sit with back straight, knees unlocked if standing. Your feet should be hip-width apart and hold two dumbbells at your side. Your arms should be extended straight down, palms facing your hips. This will prevent the dumbbells from hitting your leg in the bottom position. Keeping your elbows close to your body, use your biceps to curl one of the dumbbells up to the chest level. The dumbbell will turn as soon as you clear your thighs. Your palm should now be facing your head. Hold for a brief second flexing your biceps. Keep your wrist straight and elbows at your sides throughout the exercise. Lower the dumbbell to the starting position in a slow, controlled manner. Repeat with the other arm.

Here is the both arms together version.

dumbell-curl top dumbell-curl bottom

Arm Exercise: Biceps Hammer Curl:

This curl is performed with dumbbells in a "thumbs up" position, which increases the involvement of the forearms. Form is the same as in all types of curls. Palms will face inward throughout the movement, from full extension to peak contraction.

biceps hammer curl exercise biceps hammer curl exercise

Arm Exercise: Biceps: Reverse Preacher Curls:

Take a shoulder width overhand grip on a straight or ez-curl bar. Lean over a preacher bench with the top edge of the pad under your armpits and your upper arms hanging down along the pad and slowly straighten your arms. Make sure you are warmed up! From here just raise the weight using only forearm and bicep power, no jerking.

Free Weight Arm Exercises For Triceps

Exercise: Triceps: Dumbbell Triceps Extensions (Lying):

Lie flat on a bench, head even with the end. Feet can be flat on the floor or up on the bench, whichever suits you. Hold two dumbbells extended overhead, palms facing each other, as if you were about to start dumbbell flyes. From this position, lower the dumbbells back towards your head by bending your elbows. Your upper arms should stay fixed. The dumbbells will descend past the sides of your head until your triceps are fully stretched. Your upper arms will slant towards your head slightly. Now press the dumbbells back up in an arc (keeping your arms slanted back) until your elbows lock out.

Exercise: Triceps: Tricep Pushdowns:

Stand in front of a triceps pushdown machine and grasp the bar with an overhand grip, slightly less than shoulder width. Tuck your elbows into your sides, bend slightly forward at the waist and position the bar at upper chest level. Relying only on your lower arms to move the weight, push the bar down to arm's length and squeeze your triceps. Slowly return to the starting position and repeat.

triceps-pushdown exercise triceps-pushdown exercise

Exercise: Triceps: Overhead Rope Extensions:

Begin by turning your body away from a high cable pulley apparatus. Grasp the rope attached to the pulley apparatus with your palms facing each other and bend your torso forward at the hips. Keeping your elbows at your ears, bend your elbows and allow your hands to stretch back behind your head as far as comfortably possible. Slowly straighten your arms, keeping your elbow back throughout the movement. Contract your triceps and then slowly lower the weight along the same path back to the start position.

Exercise: Triceps: Lying Triceps Extensions or Skull Crushers:

Lie face up on a flat bench and grasp an EZ-bar slightly inside shoulder width. Keeping your upper arms almost perpendicular to your torso (angled just slightly back), lower the bar toward the top of your head by bending your elbows. Press the weight back up in a controlled motion and squeeze your triceps at the top.



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Ray Burton is a 15 year veteran weight loss coach who specializes in helping busy moms and parents maximize their results.