Arm Exercises with Weights

Both men and women alike do the arm workouts. Men want to build up their arms and chest, while women do the arm exercises with or without weights to tone their arms. Choose the arm exercises, which will help to strengthen the upper arms and also build the muscles in the lower arms. At the same time, it is important to include the triceps exercises in the workout routine, lest the triceps can make the arms look flabby. The arm workouts can be done using weights as well as without weights. If you are working out at home, then you can include the arm exercises without weights in your workout. Alternately, you can make use of free weights to do the exercises at home as well. If you are working out at home, then you can use filled cans or bottles as weights.

Best Arm Exercises with Weights

One can include the arm workouts, as a part of the upper body workout or have an arms only day in your workout schedule. I, on the other hand, like to do a full body workout everyday and include some of the arm exercises for women in my workout routine.

Hammer Curls
It is one of the simplest biceps exercises, which can easily be done at home as well. Hold free weights in both your hands. Stand straight, with your arms placed on both the sides. Turn the wrist such that the palms are facing the body. Slowly bend your elbow to try to reach the palm of one hand to the shoulder while you keep the other hand to the side itself. Bring the hand to the starting position and repeat the same with the other hand. You can do this exercise either with the dumbbells or with the barbells. If you use the barbells, then there should be shoulder width distance between your palms, when you hold the barbells.

Triceps Extensions
These are one of the best arm toning exercises. This is an arm exercise for men and women. To do this exercise, stand straight with shoulder width distance between your feet and dumbbell in your right hand. Lift your right hand, such that it extends above your head. Slowly bend your elbow, so that it is lowered behind your head. Then extend your hand back to the starting position and repeat the bicep and tricep exercise.

Preacher Curls
This is one of the exercises with weights for the upper arm. To do this upper arm exercise, you will have to use the preacher machine. It is a arm muscle building exercise. It is often a part of the forearm workout as well. To do this exercise sit on a preacher bench. Place your upper arms flat on the pad with the palms facing the sky. Hold the barbell in your hand and lower it till your elbows are straight and you feel a stretch in the biceps. Without moving any other part of the hand, other than the forearms, curl the barbell till it reaches the shoulder. Repeat the exercise.

Pull Ups
One of the arm exercises for women at home and also for men are the pull ups. According to me, they are one of the best arm exercises. Doing them regularly will help you get rid of flabby arms. It is one of my favorite bodyweight exercises. To do this flabby arm exercise, hang onto a pull up bar with shoulder width distance between your hands. Activate your core muscles and using the muscles of the arms, try to pull yourself up, till your chin goes above the bar. Slowly lower yourself and repeat the exercise. Use the arm muscles to do the pull ups, to get maximum benefits.

For more arm exercises with weights, which can be included in your arm workouts, you may want to take a look at the following write ups:

• Arm Exercises with Free Weights
• Arm Exercises with Hand Weights

Before you do the arm workouts, make sure you do some warm up exercises. If you do not do the warm up exercises, there are chances, that you will injure yourself. When you start off with the arm workout with weights, ensure you use lighter weights. With practice you can graduate to the heavier weights.