You can develop huge arms using free weights in a matter of weeks with the right technique. The arms are comprised of your biceps and triceps. The biceps are the muscles that run along the inside of your upper arms and the triceps are a group of three muscles that run along the back of your upper arm. Together, these muscles are important for swinging motions, overhead arm movements and assisting the shoulder with physical activity.
Step 1
Complete three sets of six to eight repetitions for each exercise you complete. Shape Fit recommends resting for one minute in between each set and increasing the weight of the free weight after each set. Increasing weight forces your muscles to work harder and grow larger in an attempt to adapt to the demand the weight puts upon it. Start slowly by strength training three to four days a week and then increase to five days per week.
Step 2
Use alternating dumbbell curls to develop larger biceps. Stand with a weight in each hand with your feet shoulder-width apart. Keep your uppers arms close to your sides, bend your arms so that your forearms are parallel to the floor, slowly lower one arm until it is straight and return to the starting position. Repeat on the opposite side and continue alternating curls.
Step 3
Perform hammer curls to strengthen your biceps. Stand with your feet shoulder-width apart, with your arms at your sides and your palms facing your thighs. Curl both arms upward, bending only at the elbow, and stop just before the free weight touches your shoulder. Return to the starting position to complete one repetition.
Step 4
Perform concentration curls to intensify a curl and improve your bicep muscle size. Sit on a chair or bench, place your feet about 2 ft. apart, rest your left elbow on your left leg for support and hold a free weight in your right hand. Allow the weight to hang straight down with your elbow resting on your thigh. Curl the weight upwards, hold for one count, slowly lower back down until your arm is straight. Repeat on the opposite side.
Step 5
Complete tricep kickbacks to develop large tricep muscles. Stand with a free weight in each hand, bend your knees slightly, lean forward at the waist 45 degrees and lock your upper arms against your sides. Start with your hands close to your shoulders, kick the weights backwards until your arms are straight, hold for one second and return to the starting position.
Step 6
Perform standing tricep extensions. Stand upright, hold one dumbbell in both hands and raise the weight over your head so that your arms are almost straight. Slowly bend your elbows, allow the weight to drop behind your head as far as you can and return to the starting position.
Tips and Warnings
- Do not use a free weight that allows you to complete more than eight repetitions; if you do, you will not develop larger muscles, you will only improve your muscular endurance.
Things You'll Need
- Chair or bench
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