Using free weight to exercise is one of the best ways for women to tone their arms and build strength in the biceps and triceps. Exercises that work out the arms can be completed at home or in a gym. These exercises also help to increase metabolism, which can lead to weight loss so that you can enjoy the sight of your sculpted arms.
Dumbbell Curl
The dumbbell curl is a free-weight exercise that targets your biceps. The secondary muscles affected are the trapezius, the deltoids, the rotator cuff and flexors. Use two dumbbells, with one in each hand. Sit on a workout bench with a backrest or a comfortable chair with good back support. Your shoulders should touch the back of the bench. Let your arms hang at your side with your palms facing outward when you are holding the dumbbells with a closed grip around the middle of the weight. Exhale and use your arms to bend your elbows, and slowly curl the dumbbells upward toward your chest. Keep your wrists in a neutral position and keep your body in a stable position on the bench. Do not shrug your shoulders. Inhale and lower the weights back to the starting position. Complete four sets of 10 to 15 repetitions. You can also complete this exercise standing up. Stand with good posture and keep your elbows close to your torso. For variation, alternate arms during the exercise instead of keeping them in sync during the movement.
Close-Grip Bench Press
Lie face up on a workout bench with a rack. Grip the bar with your hands shoulders-width apart and lift it from the rack. Hold the bar straight up over your body. This is your starting position. Inhale and bring the bar slowly down to the middle of your chest. Keep your elbows close to your chest. When the bar is almost touching your chest, exhale and push it back up to the starting position. Complete four sets of eight to 10 reps.
The amount of weight you use in this exercise depends on your overall strength. If you are completing the exercise in a gym or recreation center, consult with a staff person to help you determine the correct amount weight to add to the bar.
Triceps Kickback
This exercise tones the triceps. The secondary muscles worked include the rhomboids, deltoids, serratus anterior and abdominals. Complete this exercise with one dumbbell. Use a workout bench or a similar stable low surface. To start working out the right arm, put your left knee and left hand on the bench. Keep your back straight in your bent over position. Position your right arm next to and parallel to your torso. Exhale and extend your right arm straight back until it is fully extended but do not lock your elbows. Inhale and bring your arm back to a 90-degree angle. Repeat this movement for four sets of 10 to 15 reps on each side.
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