Arm Exercises With Weights

Specific arm exercises with weights are really not necessary to your workout program.
Because you work them in the shoulder, chest, and back exercises described in these pages.

Unless you are looking to build arms like Arnie, you dont really need to use dedicated arm workoouts.
You would be better spending the time on the larger muscle groups.
Because building these will speed the metabolism up more.
If however, you want to do some 'Arm building' then these are the best arm exercises with weights...

The main muscle groups you are concerned with here are; the Biceps, and Triceps.
Biceps, bend your arm.
Triceps, straighten your arm.

Iinter-active diagram of the muscles of the Arm (Opens new window. Close window to return)

Supinating Bicep Curls

This is easily the best bicep exercise, because it covers the whole range of movement.
It's best carried out in a sitting position to prevent you from using your body to 'swing' the weight up.
Keep your belly pulled in at all times to support your back.








Sit or stand with your back straight, with dumbells at your side.
Hold dumbells at your side with your palms facing in.























Raise dumbels slowly (count of five), keeping your elbow in the same position.

















As the weight passes your waist, turn your hands palms up.
















Reverse the action on the way down. (Remember, count of five)

You can do this one hand at a time, or both together.







Triceps Extension
Again this is best carried out in a sitting position to prevent 'swinging' Keep your belly pulled in at all times to support your back.









Hold Dumbell in two hands above your head.

















Slowly (count of three) lower, until weight is behind your head
















Raise slowly, back to start position.

Repeat ten or twelve times









These two arm exercises with weights, should be all you need to add to your routine to build larger arms

Remember...
"The objective is to try and improve our muscle tone and strength.

To do this we need to work our muscles, but not strain or tear them.

You will need to experiment, carefully at first, to find suitable weight for each exercise.

You should be able to do between ten and twelve repetitions (reps)of each exercise, six reps without strain, but then it should become progressively harder, so by the last rep its an effort.

If it is'nt, then your too light, if it gets hard before six or seven then your too heavy.

You should aim to do three sets of 10 or 12 reps for each exercise with a two minute 'rest' between each set."

We hope this page has been useful to you.
Take the time and have a look at these other pages

Exercise for Middle Aged Men...

Your Core Muscles
Best Core Workout

Bodyweight Exercises

How to Walk

Exercising with weights
Back Workout Chest Workout
Leg Workout Shoulder Workout

Weight Training Injuries


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