10 Arm Exercises With Weights At The Gym

Get Strong and Sculpted Arms with These Gym Workouts

Are you tired of flabby arms and looking to tone and shape them? Well, look no further! We have compiled a list of 10 effective arm exercises that you can do at the gym using weights. These exercises will not only strengthen your arms but also help you achieve that sculpted look you’ve always desired.

1. Bicep Curls

Bicep curls are a classic arm exercise that targets the muscles in the front of your upper arms. Grab a pair of dumbbells and stand with your feet shoulder-width apart. Hold the dumbbells in each hand, palms facing forward. Slowly lift the weights towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat for a set of 12-15 reps.

2. Tricep Dips

Tricep dips are a great exercise for targeting the muscles at the back of your upper arms. Sit on a bench and place your hands shoulder-width apart, fingers facing forward, on the edge of the bench. Extend your legs out in front of you and lower your body towards the floor. Push back up to the starting position using your triceps. Aim for 3 sets of 10-12 reps.

3. Hammer Curls

Hammer curls are a variation of bicep curls that target the muscles in the front of your upper arms as well as your forearms. Hold a pair of dumbbells in each hand, palms facing towards your body. Slowly curl the weights towards your shoulders, keeping your elbows close to your body. Lower the weights back down and repeat for a set of 12-15 reps.

4. Skull Crushers

Skull crushers are a fantastic exercise for targeting the triceps. Lie flat on a bench with a dumbbell in each hand, palms facing towards your feet. Extend your arms straight up towards the ceiling. Slowly lower the weights towards your forehead, keeping your elbows stationary. Push the weights back up to the starting position and repeat for a set of 10-12 reps.

5. Overhead Press

The overhead press is a compound exercise that targets not only your arms but also your shoulders and upper back. Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height. Press the weights up towards the ceiling, fully extending your arms. Lower the weights back down to shoulder height and repeat for a set of 10-12 reps.

6. Concentration Curls

Concentration curls are an isolation exercise that really targets the biceps. Sit on a bench and hold a dumbbell in one hand, palm facing up. Rest your elbow on the inside of your thigh, just above the knee. Slowly curl the weight towards your shoulder, focusing on squeezing your bicep. Lower the weight back down and repeat for a set of 12-15 reps. Switch arms and repeat.

7. Tricep Extensions

Tricep extensions are a great exercise for isolating and toning the triceps. Stand with your feet shoulder-width apart and hold a dumbbell in both hands. Extend your arms straight up towards the ceiling, palms facing inward. Slowly lower the weight behind your head, bending at the elbows. Push the weight back up to the starting position and repeat for a set of 10-12 reps.

8. Push-ups

Push-ups are a simple yet effective exercise that targets not only your arms but also your chest and core. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the floor, keeping your elbows close to your body. Push back up to the starting position and repeat for a set of 10-15 reps.

9. Hammer Push-downs

Hammer push-downs are a variation of tricep push-downs that target the triceps from a different angle. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing towards your body. Extend your arms straight down towards the floor, palms facing each other. Push the weights down towards your thighs, fully extending your arms. Slowly bring the weights back up and repeat for a set of 12-15 reps.

10. Bent-Over Rows

Bent-over rows are a compound exercise that targets not only your arms but also your back. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge forward at the hips, keeping your back straight and core engaged. Pull the weights up towards your chest, squeezing your shoulder blades together. Lower the weights back down and repeat for a set of 10-12 reps.

Remember to start with weights that are challenging but manageable for your fitness level. As you become stronger, gradually increase the weight to continue challenging your muscles. Incorporate these arm exercises into your gym routine and watch your arms transform into strong and sculpted masterpieces!