Many people choose to exercise their arms with free weights such as barbells and dumbbells instead of using weight machines. A free weight arm workout may include exercises for the biceps, triceps or forearms. Working each arm muscle group will help to achieve a symmetrical appearance. The number of different exercises to perform during a workout depends on the goals of the individual.
Standing Barbell Curls
Standing barbell curls primarily work the biceps. To prepare for the exercise, place a barbell on the floor and put an even number of weighted plates on each side. Stand behind the bar with your feet at shoulder width. To begin the exercise, bend at the knees and pick up the bar using an underhand grip. Stand up straight with your arms fully extended toward the floor. Breathe in, bend your arms at the elbows and lift the barbell up toward your chin. To finish the repetition, exhale and slowly lower the bar back down.
EZ Bar Preacher Curls
EZ bar preacher curls require a preacher curl bench, which helps to isolate the biceps muscles due to the angle of the bench. The design of an EZ curl bar allows the weightlifter to work different areas of the biceps by varying the position of the hands. To set up for the exercise, place an EZ curl bar on the preacher bench supports and add weighted plates to each side. Sit down on the bench and extend your arms down across the angled pad. Grasp the EZ curl bar with an underhand grip. To start the exercise, lift the bar up toward your chin. Hold the position for a count of one, then slowly lower the weight down to finish the repetition.
Seated Dumbbell Triceps Extensions
Dumbbell triceps extensions help to shape the triceps muscles. To perform the exercise, select a dumbbell and sit down on a weight bench. Lift the dumbbell onto your right shoulder with your right hand and grasp your right hand with the left one. Raise both arms over your head, then open your right hand so the top portion of the dumbbell rests in your right palm. Place your left palm on the back of your right hand to stabilize the dumbbell. To begin the movement, bend your arms at the elbows and lower the weight behind your head until your lower arms go slightly past parallel. To finish the repetition, push up with both hands to return the dumbbell to the starting position.
Standing Barbell Reverse Curls
Standing barbell reverse curls primarily target the forearms. Place a barbell on the floor and add plates to each side. Stand with your feet behind the bar and then bend at the knees. Place your hands on the barbell at the shoulder width using an overhand grip. Stand up and let your arms hang down toward the floor. To begin the lift, bend your arms at the elbows and lift the bar up toward your chin until your fists point toward the ceiling. Squeeze the bar and slowly lower it back down to finish the repetition.
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