Training your arms with free weights offers an advantage over using machines. Not only will you target your biceps and triceps during your workout, but you will utilize other stabilizing muscles to help you control the weights as they move unsupported through air. The primary muscles of the arm are the triceps at the back of the upper arm and the biceps at the front of the upper arm. Train your arms with multiple exercises that work them from different angles to get maximum muscle development.
Triceps
Step 1
Use a barbell to perform a close-grip bench press. Lie on a flat bench holding a barbell with an overhand grip. Extend the elbows to position the weight over the chest with the elbows extended. Bend the elbows to lower the weight to the top of your sternum—allow your elbows to skim your rib cage. Return to starting position for one repetition.
Step 2
Do a kneeling triceps extension using dumbbells. Place your right knee on a flat weight bench and hold a dumbbell in your left hand. Hinge forward from your hips and draw your elbow alongside your ribcage--so that the upper arm is parallel to the floor. Extend your elbow to straighten the arm and return to start for one repetition. Do all your repetitions on the left and then move on to the right arm.
Step 3
Perform single-arm lying triceps extensions. Lie on your back on a flat weight bench and, holding a dumbbell, extend your arm directly above your chest. Bend your elbow to lower the weight toward your forehead and return to a straight arm for one repetition. Repeat a set with the opposite arm.
Biceps
Step 1
Execute dumbbell concentration curls. Sit on a weight bench and place your feet a little wider than shoulder-width apart. Grasp a dumbbell in your left hand and place your left elbow against the inside of your left thigh. Extend the elbow to hold the weight toward the floor. Bend the elbow and slowly draw the weight up toward your left shoulder. Extend the elbow to return to start. Complete all desired repetitions on the left and then move on to the right arm.
Step 2
Do barbell biceps curls to address the inner head of the muscle. Stand and hold a weighted barbell with an underhand grip. Place the arms a little wider than shoulder-width apart and allow the barbell to hang down in front of the thighs. Curl the barbell up toward your chest. Keep your upper arms tucked against your torso. Extend the elbows to return to start to complete one repetition.
Step 3
Complete seated dumbbell hammer curls. Sit on a weight bench with a back rest and push your back into the rest. Hold a dumbbell in each hand, arms extended toward the floor and heads of the weights facing forward. Simultaneously bend the elbows to curl the heads of the weights toward the shoulders. Extend the elbows to complete one repetition.
Tips and Warnings
- Do this routine two or three times a week, leaving at least 48 hours between workouts. Using weights heavy enough to make you fatigue in just eight to 12 repetitions will help you build strength, advises the American Council on Exercise. Beginners will need to do only one set to start to build muscle. After three or four weeks, add a second and third set—resting about one minute between them.
Things You'll Need
- Dumbbells
- Weighted barbells
- Weight bench with an adjustable back rest
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