Weight Loss

Free Weight Exercises For Lean And Strong Arms

What would it mean to you to have toned your upper arms? Many women desire their arm muscles to be not too bulky, but they also want a transformation from flabby or toneless.

Many people believe that in order to change a part of our bodies for the better we must visit a gymnasium complete with training instructions, heavy weights, elliptical machines, and rowing machines. 

But what if you could sculpt your bicep and tricep muscles at home? Actually, you can.

Free Weights – A Tiny But Mighty Exercise

You don’t have to visit a traditional gym in an environment that may be too noisy or crowded for you. Arm workouts can be done at home with some motivational music, dynamic stretching, and simple, energizing moves. 

Free weights are any weight that you can pick up and move, such as dumbbells, barbells, and kettlebells. 

In contrast to machines, where the movement, and you, are fixed, free weights allow you to work in any range of motion you want. This requires you to work against gravity and engage your muscles. (1)

Free weight exercises can involve just using your body weight against gravity such as push-ups, yoga planks, or some triceps dips using a bench. (1)

For upper arms workouts let’s take a look at 3 of the best free weight exercises :

Triceps dips. Place your hands behind you on a chair, fingers facing forward. Extend the legs or leave the knees bent, and begin bending your elbows to point behind you. Lower your body until your arms form a 90-degree angle, and rise again until arms are straight. (5)

Bicep curls. With arms by your sides, hold a dumbbell in each hand. Inhale. Curl the weights up toward your shoulders as you exhale. Concentrate on pulling the weights up with your biceps. Bring them up without swaying, leaning forward, or arching your back. Maintain a strong core and a straight back. After a brief pause, return to the starting position. (4)

Lateral raises. With your arms at your sides and a dumbbell in each hand, stand or sit. Raise your arms parallel to the floor, in a T shape, with palms facing down and your elbows slightly bent. Lower back to the starting position. (4)

Improvements for your health when doing arm workouts include:

  • Better posture.
  • Improved breathing.
  • Heightened self-awareness.
  • Increased energy.
  • More confidence.
  • Improved body-mind connection. 
  • Stabilized joints. (7,8,9)

Other Practices For Toned Arms

A lot of women don’t know how to achieve beautiful arms from the inside out. Self-care routines to improve the look and feel of your upper arms can include :

  • Adding more protein and fiber into your diet for better muscle health and elimination.
  • Getting 7 or more hours of sleep each night so your body doesn’t release stress hormones – making you hungry.
  • Reducing sugar intake to help alleviate inflammation. (2)

Why Do We Develop Flabby Or Fat Arms? 

Unfortunately, women have 3 to 5 percent more fat reserves than men. Biologically this is to conserve energy during pregnancy and childbirth. (2)

The interaction of this fat storage, plus hormones, plays a role in the development of arm fat. In women, the hormone testosterone is responsible for bone and muscle growth. (3)

Menopause, as well as high blood glucose from sugary or high-carb diets, contribute to a decrease in testosterone in women. They lose muscle mass as a result, and develop flabby arms. (2)

Create New Arms And Have Support 

Ordinary women everywhere can achieve a reconditioning of their arm muscles in their own homes with free weight exercises, regardless of their age, time constraints, or location.

If you want to cultivate some self-awareness in building a better relationship with your 

body you can continue your journey by checking out The Happiness Hormone Method. 

Here you can empower yourself during your arm workouts by learning some short, low-intensity movements. You’ll command your body to burn fat while relating to your arms once again as symbols of strength, flexibility, and power. 


  1. https://www.healthline.com/health/fitness-exercise/free-weight-exercises
  2. https://metrolinamed.com/how-to-lose-arm-fat-without-exercise/ 
  3. https://www.sciencedaily.com/releases/2013/07/130726131218.htm 
  4. https://www.healthline.com/health/dumbbell-exercises-for-arms 
  5. https://www.healthline.com/health/chair-dips 
  6. https://health.clevelandclinic.org/the-truth-about-dry-brushing-and-what-it-does-for-you/ 
  7. https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat 
  8. https://www.healthline.com/health/dumbbell-exercises-for-arms#bottom-line 
  9. https://www.sciencedirect.com/topics/medicine-and-dentistry/agility 

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