'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/2wBDAAYEBQYFBAYGBQYHBwYIChAKCgkJChQODwwQFxQYGBcUFhYaHSUfGhsjHBYWICwgIyYnKSopGR8tMC0oMCUoKSj/2wBDAQcHBwoIChMKChMoGhYaKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCj/wgARCAAIAAoDASIAAhEBAxEB/8QAFQABAQAAAAAAAAAAAAAAAAAABgf/2gAIAQEAAAAAXXv/xAAUAQEAAAAAAAAAAAAAAAAAAAAC/9oACAECEAAAAD//xAAUAQEAAAAAAAAAAAAAAAAAAAAC/9oACAEDEAAAAF//xAAcEAACAgIDAAAAAAAAAAAAAAACAwQFARIIEDL/2gAIAQEAAT8AoGBWcqrSA20nuOVGZLBDHllWNlCWnrr/xAAVEQEBAAAAAAAAAAAAAAAAAAAAAv/aAAgBAgEBPwCX/8QAFREBAQAAAAAAAAAAAAAAAAAAAAL/2gAIAQMBAT8Ap//Z'%3E%3C/image%3E%3C/svg%3E)
Training with weights is very effective as they activate a multitude of stabilisation muscle groups along with the target muscles.
The same outline goes well with the arms. Workouts with weights are very effective in building strong and muscular arms as they not only target the biceps and triceps but also act on the shoulders and pectorals.
Here is a list of the five super effective arm exercises with weights that you could add to your workout program.
Keep a couple of pointers in mind before you start toning your arms with highly focused free weight exercises.
Trending
Do not overload the weights as it could lead to serious injuries. Beginners are advised to lift heavy weights under expert supervision.
Along with building the arms, focus on improving the shoulders and the pectorals for a complete upper body workout.
#1 Tricep Kickbacks
The tricep kickbacks are one of those beginner-level arm workouts with weights that almost every fitness enthusiast has on their training program.
As the name says, it builds those triceps while also stabilising the shoulders and biceps.
Instructions
Step 1: Lean on a flat bench with your left knee, while the other leg should be planted on the ground. The back should be almost straight and parallel to the floor.
Step 2: Hold the dumbbell with your right arm. Ensure that the forearm is pointed towards the floor and makes a 90-degree angle with the upper arm. Keep the upper arms and the elbows close to the body during the entire duration of the exercise.
Step 3: With a stationary upper arm, move the dumbbell backwards until the arms are fully extended.
Step 4: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times. Perform the same motion on the other side to tone the other arm.
Important tip: Do not use to momentum to lower the weights and focus on a controlled motion to avoid a rotator cuff injury.
Next up: Barbell Curl
#2 Barbell Curl
The barbell curl actives the biceps with unmatched precision and with its simple motion, it could be performed by people of different age groups and diverse skill levels.
Instructions
Step 1: Stand straight and hold the barbell with both hands. The back should be straight, and the palms should be facing the roof.
Step 2: With stationary upper arms, move the barbell upwards until it is in line with the shoulders. Ensure that your arms and the elbows are close to the body at all times.
Step 3: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Do not overload the weight as it could lead to a serious injury. Vary the position of the hands for variable resistance.
Next up: Preacher Curl
#3 Preacher Curl
The preacher curl is a strength training exercise that is great for building the brachialis muscle found in the lower biceps.
Instructions
Step 1: Position yourself on a preacher bench and hold the barbell with both the arms fully extended. The elbows should be close, and the palms should be facing towards the body. Keep a straight back throughout the duration of the exercise.
Step 2: Gradually raise the barbell with stationary upper arms until the barbell is in line with the shoulders. Squeeze the biceps while performing this motion.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: This exercise could be performed even by using a dumbbell or an EZ curl bar.
Next up: Lying Barbell Triceps Extention
#4 Lying Barbell Triceps Extension
The lying barbell triceps extension is an isolation exercise that primarily targets the triceps. Along with that, the exercise targets the deltoids, lats and the pectoral muscles for a complete upper body workout.
Instructions
Step 1: Lie on a flat bench and hold the barbell with a pronated grip. Position the arms such that the distance between the palms is approximately equal to the width of the shoulders. Position the barbell right above your head with fully extended arms to complete the starting position of the exercise.
Step 2: Bring the barbell behind the head in a smooth arc by bending your elbows. Do not sway the elbows and keep your arms close to the body throughout the duration of the exercise.
Step 3: Hold the contraction for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: You could also perform this exercise with an EZ curl bar for variable resistance.
Next up: Incline Hammer Curl
#5 Incline Hammer Curl
The inline hammer curl is an advanced variation of the regular hammer curl that targets the forearms and the biceps with greater accuracy. The isolation exercise has a simple motion and could be even performed by beginners and casual trainers.
Instructions
Step 1: Lie on an incline bench and plant your feet firmly on the floor. Grab dumbbells in both the hands with the palms facing the body. The weights should be hanging freely with fully extended arms.
Step 2: Slowly flex your elbows and bring the weight upwards until they are just above the chest.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Do not sway your elbows or upper arms while performing the incline hammer curl.
