Free weights consist of dumbbells, barbells and weight plates. They are fitness tools that have the freedom to move in almost any directional plane. With the help of additional fitness equipment, you can do exercises that target your biceps, triceps and forearms.
Close-Grip Bench Presses
Close-grip bench presses are done on a flat bench with a barbell. Lie face-up on the bench, and place your hands slightly less than shoulder-width apart on the bar. Carefully push the bar off the supports, and hold it straight above you. Tighten your core, then slowly lower the bar to lightly touch your chest. Push it back up, and repeat for 10 to 12 repetitions.
Decline Lying Triceps Extensions
Decline lying triceps extensions are performed with dumbbells on a decline bench. Hook your lower shins under the padded support brace, lie on the bench, and hold the weights straight above you, with your palms facing each other. Keeping your upper arms straight, bend your elbows as you lower the weights down by your ears. After pausing briefly, push the dumbbells back up, and repeat for 10 to 12 reps.
Tricep Kickbacks
Tricep kickbacks are done with one dumbbell and a flat bench. Place your left knee and hand on the bench and your right foot on the floor behind you. Your back should be slightly higher than parallel to the floor at this point, and the dumbbell should be in your right hand. With your arm bent 90 degrees, your elbow in tight to your side and the dumbbell hanging straight down, extend your arm straight behind your body, and hold for a second. Slowly lower the weight, repeat for a set of 10 to 12 reps, and switch sides.
Barbell Curls
Barbell curls are done from a standing position. Place your feet shoulder-width apart, and hold the barbell in front of your thighs with a shoulder-width, underhand grip. In a smooth motion, bend your elbows to move the bar up toward your chest. Squeeze your biceps forcefully at this point, slowly lower the bar, and repeat 10 to 12 times. Always keep your back straight and your core tight.
Incline Hammer Curls
Incline hammer curls are done on an incline bench with dumbbells. Lie on the bench, with your arms hanging straight down and your palms facing each other. Lift the weights up toward your shoulders, squeezing forcefully at the top of the movement. Slowly lower the dumbbells, and repeat for 10 to 12 reps. Incline curls target the middle part of your biceps, often referred to as the "belly" of the muscle.
Reverse Curls
Reverse curls place a primary emphasis on your forearms and a secondary emphasis on your biceps. They can be done with a barbell. Stand with your feet shoulder-width apart, and hold the bar in front of your thighs with a shoulder-width, overhand grip. In a controlled motion, raise the bar in front of your chest until your palms face forward. Slowly lower the bar, and repeat for 10 to 12 reps.
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