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Arm workouts with weights are the best way to strengthen and tone the arm muscles. Not only do these exercises provide massive strength but also help reduce flabby arms and lower risk of injuries and pain.
Strong arms stabilize the joints and strengthen the shoulders while also improving posture. No matter if your goal is strength, definition, or size, we’ve put together a list of some of the most effective arm workouts with weights to help you achieve your fitness goals.
So, are you ready to take your arm training to the next level? Get started with the following exercises:
Best arm workouts with weights
Let’s take a closer look at a few of the most effective arm exercises that work best for toning the arm muscles, including the biceps, triceps, forearms, and even the shoulders:
#1 Biceps curl
Biceps curls are a staple and one of the best arm workouts with weights. You can do this exercise either with a dumbbell or a barbell, depending on your fitness goals and preferences.
This exercise helps build size and strengthen the muscles so that you can undertake everyday chores easily. Additionally, it develops strength in the shoulders and engages the core muscles too.
To do biceps curls:
- Stand with your feet at a hip-width distance, and hold a pair of dumbbells at your sides. Keep your palms facing forward with your chest upright and back as straight as possible.
- Without moving your upper arm muscles, bend your elbows, and slowly bring the dumbbells up towards your shoulders.
- Lower the weight back to the start, and complete a few reps more.
#2 Lying overhead triceps extension
One of the most effective arm workouts with weights for the triceps, the lying overhead triceps extensions isolate the triceps muscles and help build both size and strength. This exercise also improves the stability of the shoulders and core muscles.
To do lying overhead triceps extensions:
- Lie on your back with your knees bent and feet flat on the floor. For more comfort, lie on an exercise mat.
- Hold a dumbbell in both hands, and extend your arms over your shoulders. Keep your palms facing towards one another.
- Slowly bend at your elbows, and move the dumbbell towards the floor close to your temples.
- Bring the dumbbell up again over your head, and continue the exercise for a few reps.
#3 Rear delt fly
The rear delt fly is among the most result-worthy arm workouts with weights that isolate the muscles and help develop massive strength.
It engages the triceps, infraspinatus muscles, rhomboids, and other muscles around the shoulder blades. Practicing this exercise daily can help prepare you for more advanced lifting exercises such as bench press or deadlifts.
To do rear delt flyes:
- Begin standing with your feet at a hip distance and knees slightly bent.
- Slowly hinge at your hips with your arms straight down from your shoulders, and grab a dumbbell in each hand, keeping your palms facing towards your body.
- Raise both the dumbbells out to the sides with your elbows slightly bent, and squeeze your shoulder blades together.
- Lower the dumbbells down with control to return to the starting position.
- Repeat the exercise.
#4 Dumbbell thruster
Dumbbell thrusters are one of the best arm workouts with weights, but they target the full body and elevate your heart rate too. This exercise not only tones the arms but also works wonders on strengthening the glutes and legs.
To do dumbbell thrusters:
- Stand straight with your feet at a hip-width distance, and hold a dumbbell in each hand. Keep your elbows bent so that the dumbbells are at your shoulder height.
- With your core muscles engaged, push your hips back, and bend your knees to get into a squat position.
- Use your hips to push your body back, and at the same time, press the dumbbells straight over your head and up towards the ceiling.
- Lower the weights back down to the starting position, and repeat the exercise.
#5 Kettlebell Turkish get-up
The kettlebell Turkish get-up is one of the most powerful and strengthening arm workouts with weights that offer an isometric contraction throughout the shoulders and arms.
This exercise is also considered a great full body workout, as it targets some of the major muscles including the glutes, core, legs, and obviously, the arms.
To do kettlebell Turkish get-ups:
- Lie on your right side and hold a kettlebell against the back of your right hand and wrist.
- Slowly roll over on your back, and extend your right arm straight up while forming a 90-degree angle to the floor.
- Push yourself off the floor using momentum so that the left arm is extended beneath you and in line with the right arm, which remains over your head.
- As you do that , ensure that your body is straight and forming a T shape.
- Pivot your left leg beneath you to get into a kneeling position and right leg at 90 degrees to the floor.
- Stand back straight up, and reverse the movement.
- Complete a few reps, and switch sides to continue.
To prevent any kind of muscle strain or injury while practicing these arm workouts with weights, make sure to use the correct form and not use a weight that’s too heavy and uncomfortable for you to manage.
Start with light weights till you are confident and strong enough. Also, keep your rep range low – aim for eight reps initially, and slowly work your way up to increase the reps.
