easy arm exercises with weights?

posted 3 years ago in Fitness
Post # 2
Member
4998 posts
Honey bee
  • Wedding: April 2012

TrousseauHorse:  I’m going to be honest and it won’t be the answer you want. If you can do it with hand-weights whilst watching TV on the couch then it’s probably going to make next to difference.

Get off the couch and do push-ups. Use the edge of the couch and do tricep dips. Hang off the edge of a table to do inverted rows. Those might make some difference.

 

Post # 3
Member
397 posts
Helper bee

SpecialSundae:  +1… Strength excercises that force you to support/work your entire body would work so much better than small weights. The excercises SpecialSunday give would be perfect! You can even do different varieties of each one to change muscle groups or to make them more strenuous. Look them up on YouTube if you aren’t sure od proper form. 

I lift heavy weights (and do all of above), and have toned and lean arms (not at all bulky like many women think will result front heavy lifting)… Other than bicep curls, all of the other weighted upper body excercise that I do require a weight bench to lay on and would be difficult to do at home.

Post # 6
Member
1681 posts
Bumble bee
  • Wedding: September 2013

TrousseauHorse:  What kind of weights do you have? Here are some exercies that can be used to tone shoulders/back, biceps, and triceps. I’ve never tried them at home, so some of the couch modifications may not work. Trial and error 🙂 You said you only have 15 minutes, so you’ll have to super set. Instead of resting in between exercises, just switch muscle groups. For example do one set of bicep curls, then one set of arm raises. Also, be sure that the weights feel heavy. It should be hard right from the start because you’re only doing two sets of 10. It has to be challenging if you want to increase your muscle definition!

(Biceps) Bicep curls: Use at least 7.5lbs. Sit on the edge of the couch, hold your arms straight down in front of you, wrists facing forward. Curl straight up until your biceps stop the motion or until your weights nearly reach your shoulder. Alternate between curling straight foward and curling out to the sides. Be sure to do a full motion from fully straight to fullly bent arm. 2 sets of 10.

(Shoulders) Side arm raises: Use at least 7.5lbs. Hold your arms straight down to your sides (turned just barely to the front to avoid injury) lift your entire arm (straight) until your arms are parallel to the floor. Hold for one second. Slowly lower arms to starting position. 2 sets of 10.

(Shoulders) Front arm raises: Use at least 7.5lbs. Sit at the edge of the couch. Start with arms straight down in front of you, wrists facing inward. Raise arms (straight) until they are parallel the floow. Hold for one second. Slowly lower arms to starting position. 2 sets of 10.

(Upper Back/Shoulder) Reverse Row: Lay on your belly so that your shoulder is just barely over the edge. Holding a weight (at least 5lbs). Hold your arm straight down over the edge toward the floor, lift arm up to a 90 degree angle, hold for 1 sec, lower to starting position. Alternate sides. 2 sets of 10 each.

(Tricep) Tricep Kick-back: Lay on your belly so that your shoulder is just barely over the edge. Hold a minimum 5lb weight at a 90 degree angle. Raise only your forearm so that your arm is straight to your side, hold for 1 sec, lower to starting position. Alternate sides. 2 sets of 10 each.

(EVERYTHING!) Arnold Press: Just watch the video. I know he’s a big beefy guy, but this is a GREAT exercise that you have to do while sitting. I use 25lbs weight, but you could definitely start with 10 or 15. http://www.youtube.com/watch?v=6Z15_WdXmVw

Post # 5
Member
397 posts
Helper bee

TrousseauHorse: Wow, OP… Not sure why you felt the need to resort to name calling, as SpecialSundae were trying to help? If anyone seems like the snob here, I think you might want to look in the mirror.

And, yes, pushups are very beginner friendly when you do the modified version on your knees… More so than most other exercises that you could start with. Hence my suggestion of “different variations” to find the right intensity for you. Anyway… 

…My goodness, sorry for trying to help and… Um, good luck? 

Post # 9
Member
789 posts
Busy bee
  • Wedding: January 2014

TrousseauHorse:  Try modified pushups (on your knees, not feet), bicep curls, tricep overhead press, tricep kickbacks (you can lean over to 90 degrees, put one hand on the couch seat or arm for support, and kick back a weight in one arm), lateral arm raises, front arm raises, and shoulder presses.  These are what I did at home before the wedding with 5-20lb weights, and I still do them regularly.  Give yourself a day or two to rest and recover between workouts.  I usually do bicep and shoulders one day, tricep and chest the next, then legs, then repeat!  A quick google search of any of those will give you a good idea of what to do.  Also, Fitness Blender has amazing videos searchable by body part; you could do one on the weekend and just wing it during the week without the video.  

Post # 10
Member
1681 posts
Bumble bee
  • Wedding: September 2013

TrousseauHorse:  Makes sense to me. The last few of each set should definitely be hard, but the last few of each rep should be the absolute hardest. I usually do 3 set sof 10, the first is a the breeze, the second is tough, and sometimes I can’t even finish the last set.

I like SophieB3:‘ suggestions. I gave a full upper body workout for one day, so definitely don’t do it all every day! If you want daily, I usually group back/biceps and shoulders/triceps, but really any combination will work fine if you want to target a certain area harder.

Post # 11
Member
4998 posts
Honey bee
  • Wedding: April 2012

TrousseauHorse:  You were quite specific in your question that you wanted “easy” with “arm weights” therefore I was quite blunt in saying if it’s easy that it’s all but pointless.

I’m not sure where the fitness shaming comes in. There are lots of modifications for push-ups and dips and inverted rows. I started off finding kneeling push-ups hard, but that’s hardly a reason to write them off. 

Generally when people are asking for advice about exercise and have a disability they say up front, so it was fairly safe to assume you didn’t have any significant disabilities.

For the record, I work out at home and I didn’t see any results until I stopped looking for the easy option.

Post # 12
Member
9533 posts
Buzzing Beekeeper
  • Wedding: August 2013

Total non-gym-snob here. Pretty much the exact opposite, in fact. I’ve recently been trying to get my butt off the couch and move some, but, like you, I prefer to do it while watching TV and am much more likely to actually do it for 30 minutes if I’ve got something to distract me. I also don’t have any gym equipment, so I use a bottle of wine in each hand as a small weight. Laugh all you want, it works! Basically, I just try to keep my arms moving. I’ll switch between bicep curls and overhead lifts and bringing my arms out to the side and then front, I’ll pull my elbows behind me and bring my hands up towards my armpits. Bascially I keep doing something until it starts to really burn, then I switch to another exercise. I don’t know how well this will work, but my arms are usually sore afterwards, so I figure I must be doing something. And that’s what it comes down to for me. I have such a hard time motivating myself to do anything that I feel acompished if I do any type of constant movement for 30 minutes!

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