Here’s my latest arm workout with weights which I sometimes do at home. If you have a barbell and dumbbells at home you can do it any time.
*this article contains affiliate links. Please check my Disclosure page for details.
My workout included:
- STANDING MILITARY PRESS (4 sets, 8 reps)
- BENT OVER BARBELL ROW (3 sets, 12 reps)
- STANDING BARBELL CURL (3 sets, 10 reps)
- STANDING DUMBBELL TRICEPS EXTENSION (3 sets, 12 reps)
- STANDING DUMBBELL CURL AND PRESS (3 sets, 10 reps)
- ARM PULLOVER WITH LEG CRUNCH (3 sets, 15 reps)
That last one is my latest favourite ABS exercise, but it’s actually great for the whole body because you can feel not only ABS, but also your arms and legs.
There’s only one thing to remember here: DO NOT LET YOUR BACK ARCH FROM THE MAT while doing this exercise. Always make sure that it is lying flat on the mat. This is very important! Otherwise you might get a back injury. I wouldn’t recommend it for the beginners and for those of you who suffer from back pain.
You can also modify this exercise by keeping your legs bent all the time or straightening only one leg at a time. Also make sure that you don’t take too heavy weight on yourself. I had a 5kg dumbbell which seemed just enough to counterbalance my legs while I was straightening them. Try smaller weights in the beginning.
*DISCLAIMER: I’m not a personal trainer or a physical therapist. I take no responsibility for pulled muscles, sprained legs, or ligament tears. Exercise at your own risk. Always consult your doctor or a fitness professional before doing exercises from my blog.
What dumbbells to choose?
For all the above exercises except for the last one, I would strongly recommend using normal free weights because they will be most comfortable to use. I only have adjustable dumbbells with plates at home and I have to be very careful not to hit my leg or head with the sticking bar while I’m doing my workout. I need a good set of medium level free weights and I’ve found a lovely one in RED! They look so cute! I’m putting them on my list of must-haves for 2018. If you’re curious what I’m talking about, take a look at those lovelies HERE.
Now, for the last exercise, I find that adjustable dumbbells (bar + plates) are most suitable, mostly because I can hold the sides of the bar with my both hands. That gives me a strong and secure grip. If you need this kind of dumbbell you can find a really good set HERE.
Are you looking for more home arm workout ideas with weights?
Have a look at my other post HERE where I also included my own pictures!
Hope you like them… lol
Let me know…
What’s your favourite or the most demanding arm exercise? Leave a comment below.
And if you like my workout idea, please feel free to share it too.