3 Essential Arm Exercises With Free Weights

If you want bigger or more defined arms, these arm exercises with free weights are essential. And by the way, if you are looking for arm exercises with weights for flabby arms, these exercises are for you.

The fundamental incentive for people, particularly men, to join gyms or begin working out at home is to get rid of flabby arms and improve arm muscle size and strength. This isn’t just a guess on my part because the general public has always admired people with well-toned and distinct arm muscles.

Don’t think that gaining arm muscles is a straightforward process that can be completed in a matter of hours or days. Believe me when I say that having well-defined arms comes at a price. If you want to bulk up your arms, you can expect a lot of devotion, drive, and sincerity, as well as a lot of sweat and hard work.

Best Arm Exercises With Free Weights
Well Toned Arms comes with devotion to your body.

There are numerous strategies for growing the arm muscles and the cut that identifies them. I know you are familiar with the most popular ones, such as using exercise bands, gym machines, and activities such as chin ups, pullups, pushups, etc.

Then there are arm exercises that you can do with free weights.

When it comes to arm strengthening, I believe that free weights are the best tool available, especially for those who are new to the sport. Free weights will put you in a state of mind where you will want to do frequent, intense, and heavy workouts.

free weights for arm exercises

The belief that free weights result in faster growth, development, and cut is the primary reason why most people with large arms use them in their workouts.

This is most likely due to the fact that your motions are less constrained when using free weights.

The remainder of this post is what I consider to be the gold standard for strengthening arms with free weights for both beginners and experienced lifters.

3 Arm Exercises With Free Weights for Mass

No matter what arm exercises with weights use, it’s important to make a decision on the weights before you begin lifting them. Recognize your limitations and then apply weights in accordance. This will assist you in performing the exercise comfortably and in the proper manner, while maintaining good form, which is essential for safety and results.

working arms with free weights

By progressively increasing the weights, you will ensure that you get ideal muscular development. The key to more muscle is adding small amounts of weight to your workout EACH WEEK.

Don’t be fooled, these arm exercises with weights for men work for women, too. These same exercises are great arm toning exercises for women. They make excellent beginner arm workout exercises for women because they DO NOT ADD ADDITIONAL WEIGHT EACH WEEK.

The amount of weight does not have to be large, either. Adding as little as 3 or 4 percent to your workout each week keeps your arms growing and responding to the exercises.

Before starting the actual exercise, learn the proper technique to do it. Remember, free weights are always useful, but here you need to be careful while lifting weights and also maintain your overall body balance, posture, and form.

Do not be in a hurry while doing these exercises; always prefer slow and intense movements. Another key to using free weights for building mass is to remember that the release is just as important as the lift.

In other words, when doing your reps, don’t lift and then let the weight free fall back to the starting position. Instead make your muscles hold the weight while making the release slow and steady.

Bigger Biceps

Bicep Curls

Bicep Curls Arm Exercises With Free Weights

Bicep curls with dumbbells and barbells are the most common lower and upper arm free weight exercises. Attach proper weights to the barbell and stand erect. Lift the barbell slowly near your shoulders, hold the position for a few seconds, and then bring it down slowly. If you’re doing this exercise with dumbbells, you can hold them in both hands and begin with either of them. 4 sets of 10–12 repetitions are sufficient. You can also do bicep incline curls while sitting on an incline bench with dumbbells in both hands.

Hammer Curls

  • Stand erect and hold two dumbbells in your hands, with your palms facing each other. Lift еіthеr оf thе dumbbell tіll уоur shoulder level аnd thеn bring іt down slowly. Repeat wіth thе оthеr hand. Perform 3 – 4 sets wіth 10 – 12 repetitions.

Bigger Triceps

Triceps Dumbbell Extension

Triceps Dumbbell Extension
Do Triceps Dumbbell Extensions ether standing or sitting
  • Stand erect with a dumbbell in your left hand. Stretch your left hand straight upwards. Now, bring down thе left hand slowly іn аn arc position behind your head. Bring it down until your elbow bends at 90 degrees. Hold the position for some time. Raise the dumbbell slowly back to the original position. Three to four sets with 10 repetitions would suffice.

Triceps Barbell Extensions

  • Lie down on a flat bench on your back. Hold a barbell with the proper weights attached to it. Have your trainer near your head to support the barbell. Stretch your hands upward. Now, bring down the barbell in an arc position, behind the head, until the elbows are at 90 degrees. Hold the position for some time, and then raise the barbell slowly to the original position.

Bigger Forearms

Wrist Curls Wіth Dumbbells

  • Rest your elbows on a bench that is a little bit above your waist. Hold а dumbbell іn уоur hand, with your palm facing uрwаrdѕ. Using уоur wrist аnd forearm strength, lift thе dumbbell аnd thеn slowly bring іt down tо feel sufficient stretch іn уоur forearms аnd wrist.

When doing your reps, don’t lift and then let the weight free fall back to the starting position. Instead, make your muscles hold the weight while making the release slow and steady. This will help you achieve bigger biceps, triceps, and forearms.


There are many different benefits to doing arm exercises with free weights.

One of the most important things is that these exercises encourage muscle growth throughout your upper body. Resistance training not only helps to strengthen and tone your arms, but it also boosts your metabolism, allowing you to burn more calories throughout the day.

Furthermore, free weight arm exercises engage multiple muscles at once, requiring them to work together in harmony and improving coordination.

Finally, since these exercises require you to grip onto a heavy object, they can help to improve hand strength and overall grip.

Remember to focus on slow and intense movements, and make sure to use proper form and technique. With regular practice, you will see significant results in your arms in no time.

Whether you’re looking to build bigger biceps or simply want to increase your overall strength and tone, doing arm exercises with free weights is the way to go!

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