Free-weight exercises utilize barbells and dumbbells that are not attached to a weight machine. They are more difficult to use than weight machines because they require more balance and coordination, according to strength and conditioning specialists Thomas Baechle and Roger Earle. However, free weights, especially dumbbells, allow you to perform arm exercises through many possible ranges of motion--elbow flexion and extension, wrist flexion and extension and forearm rotation. Machine weights do not have such versatility. You can perform numerous free-weight exercises to strengthen your arm muscles.
Bicep Curls
Bicep curls strengthen the muscles on the front part of your upper arm and the other muscles responsible for flexing your elbow. To perform the exercise, stand upright and hold a barbell in front of your thighs with your palms facing forward. Then, without moving your body, flex your elbows to arc the barbell upward toward your shoulders. When you have fully flexed your arms, slowly lower the barbell back to the starting position. Repeat for your desired number of repetitions.
Hammer Curls
Hammer curls utilize dumbbells to provide resistance to your elbow flexor muscles. According to Baechle and Earle, to perform hammer curls, stand upright and hold dumbbells at your sides with your palms facing your body. Then, while keeping your palms facing each other, repeatedly flex and extend your arms for as many repetitions as you want. You may prefer to alternate arms for this exercise.
Triceps Extensions
As their name suggests, triceps extensions strengthen your triceps muscles on the back side of your upper arms. Your triceps function to extend your elbows. To do the exercise, lie on your back on a bench and hold a barbell above your chin with your arms fully extended. Then slowly flex your arms to lower the bar toward the top of your head. When the bar lightly touches your head, powerfully extend your arms to lift the bar back to the starting position. Repeat for as many repetitions as you desire. You can perform triceps extensions with dumbbells also.
Wrist Curls
Wrist curls exercise the forearm muscles responsible for flexing your wrist. You can perform wrist curls with a barbell or dumbbells. To do the exercise, sit down and lean forward so your forearms rest on your thighs and hands hang over your knees with your palms facing upward. Then repeatedly flex and extend your wrists to raise and lower the weight.
Wrist Extensions
Wrist extensions strengthen your forearm muscles that extend your wrist. You perform them exactly like wrist curls, but start by holding the barbell or dumbbells with your palms facing downward rather than upward.
Forearm Twists
Forearm twists work on the muscles that rotate your forearms in either direction. To execute forearm twists, bend forward and hold dumbbells with your arms extended below your chest. Then repeatedly twist the weights in both directions for your desired number of repetitions.
References
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Standing Barbell Curl
- American Council on Exercise: Lying Barbell Triceps Extensions
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