Top 7 Arm Exercises With Weights Printable

Quick Links :

Arm exercises are a crucial part of any workout routine, as they help improve overall muscle mass, increase strength, and enhance athletic performance. When it comes to arm exercises with weights, it's essential to incorporate a mix of bicep and tricep workouts to achieve balanced development. In this article, we'll explore the top 7 arm exercises with weights that you can do at home or in the gym.

Why Arm Exercises Matter

Arm exercises are often overlooked in favor of more popular workouts like chest and leg days. However, having strong arms can improve your overall physique, enhance athletic performance, and even boost confidence. Strong arms can also help with everyday activities, such as carrying groceries or lifting children.

Benefits of Arm Exercises with Weights

Incorporating weights into your arm workout routine can help:

• Increase muscle mass and strength
• Improve muscle tone and definition
• Enhance athletic performance
• Boost confidence and overall physique
• Improve bone density and reduce the risk of injury

Top 7 Arm Exercises with Weights

Here are the top 7 arm exercises with weights that you can add to your workout routine:

1. Bicep Curls

Bicep curls are a classic arm exercise that target the biceps. To perform a bicep curl:

• Stand with your feet shoulder-width apart
• Hold a dumbbell in each hand with your palms facing forward
• Curl the dumbbells up towards your shoulders, squeezing your biceps at the top
• Lower the dumbbells back down to the starting position

2. Tricep Extensions

Tricep extensions target the triceps and can be performed with a variety of weights, including dumbbells and barbells. To perform a tricep extension:

• Stand with your feet shoulder-width apart
• Hold a dumbbell or barbell overhead with your arms extended
• Lower the weight behind your head, keeping your upper arms still
• Raise the weight back up to the starting position

Tricep Extension Variations

• Overhead tricep extensions: Hold the weight overhead with your arms extended
• Close-grip tricep extensions: Hold the weight with your hands shoulder-width apart
• Skull crushers: Hold the weight over your chest with your arms extended

3. Hammer Curls

Hammer curls target the biceps from a different angle, helping to create a more balanced look. To perform a hammer curl:

• Stand with your feet shoulder-width apart
• Hold a dumbbell in each hand with your palms facing towards your body
• Curl the dumbbells up towards your shoulders, keeping your upper arms still
• Lower the dumbbells back down to the starting position

4. Preacher Curls

Preacher curls target the biceps and can help improve muscle definition. To perform a preacher curl:

• Sit on a preacher curl bench with your arms resting on the pad
• Hold a dumbbell or barbell with your palms facing forward
• Curl the weight up towards your shoulders, keeping your upper arms still
• Lower the weight back down to the starting position

5. Overhead Dumbbell Extensions

Overhead dumbbell extensions target the triceps and can be performed with dumbbells or a barbell. To perform an overhead dumbbell extension:

• Stand with your feet shoulder-width apart
• Hold a dumbbell in each hand overhead with your arms extended
• Lower the dumbbells behind your head, keeping your upper arms still
• Raise the dumbbells back up to the starting position

6. Close-Grip Bench Press

Close-grip bench press targets the triceps and can help improve overall arm strength. To perform a close-grip bench press:

• Lie on a flat bench with your feet planted on the ground
• Hold a barbell with your hands shoulder-width apart
• Lower the barbell down towards your chest, keeping your elbows close to your body
• Press the barbell back up to the starting position

7. Skull Crushers

Skull crushers target the triceps and can help improve muscle strength and definition. To perform a skull crusher:

• Lie on a flat bench with your feet planted on the ground
• Hold a dumbbell or barbell over your chest with your arms extended
• Lower the weight down towards your forehead, keeping your upper arms still
• Raise the weight back up to the starting position

Tips and Variations

• Start with lighter weights and gradually increase the weight as you become stronger
• Incorporate different grip positions and arm angles to target different muscle groups
• Try using different types of weights, such as kettlebells or resistance bands, to add variety to your workout routine

Conclusion

Arm exercises with weights are an essential part of any workout routine. By incorporating the top 7 arm exercises with weights into your routine, you can improve muscle strength and definition, enhance athletic performance, and boost confidence. Remember to start with lighter weights and gradually increase the weight as you become stronger, and don't be afraid to try different grip positions and arm angles to target different muscle groups.