Toning and strengthening the arms using free hand weights offers a variety of possibilities and results, depending on how much time and effort are put into such exercise. Free weights offer individuals the convenience of working out at home or in the gym. Working the two major muscle groups in the upper arm, which includes the biceps and triceps, gradually tones and tightens as well as defines upper arm muscle.
Standing Bicep Curls
Men and women can benefit from bicep curls, which work the front portion of the arm. Biceps curls are a simple exercise that can be done with varying degrees of weight, though beginners should start with dumbbells that offer good resistance without placing undue stress on the arm.
Stand or sit, weights placed in each hand, palms facing forward. Keeping elbows tucked close in toward the sides, lift the arms, bending the elbows and bringing the weights toward the chest. Contract the biceps, hold a moment and then release. Repeat this exercise about 10 to 20 times.
The back of the arm, or triceps area, can be effectively worked by performing triceps extensions. Stand, hold the dumbbell in your left hand, extend your arm above your head and keep a slight bend in your elbow. Bend your elbow and lower your left hand, dropping the dumbbell behind your head. With the back of the arm facing forward, straighten the elbow. Fingers should be facing forward. Repeat this exercise five to 10 times, and then switch and work the other arm.
Triceps kickbacks also work the back of the arm and upper shoulder, offering an effective workout to slim and tone the upper arm and get rid of that wobble when you wave. You can perform this exercise using a workout bench or by bending forward, placing the nonworking arm against the thigh for added support.
Using a bench or chair, bend the right knee and place it on the bench. Brace your weight with your right hand. Your back should be level to the floor and the shoulders lined up. Grasp a dumbbell in the left hand. Bend the elbow upward, so that the weight is close to hip or waist level. Try to look in a mirror and make sure the upper portion of the working arm is level with the back. Without moving the upper arm, extend the hand behind you, feeling the contraction in the back of the arm. Pause a moment and then lower to your starting position. Do this exercise 10 times, and then switch to work the other arm in the same manner.