If you’re looking to strengthen and tone your arms, incorporating heavy weights into your workout routine can be incredibly effective. Women’s Health recently shared a 7-minute arm workout that utilizes heavy weights to help you achieve your fitness goals. Let’s break down this workout and explore the benefits of using heavy weights to strengthen your arms.
The first exercise in this 7-minute arm workout is the bicep curl. To perform this exercise, you’ll need a pair of heavy dumbbells. Start by standing with your feet hip-width apart and holding the dumbbells at your sides with your palms facing forward. Keeping your elbows close to your body, slowly curl the weights up towards your shoulders, then lower them back down with control. This exercise targets the biceps, helping to build strength and definition in your arms.
Next up is the overhead tricep extension. Grab a heavy dumbbell with both hands and raise it overhead, keeping your elbows close to your ears. Slowly lower the weight behind your head, then extend your arms back up to the starting position. This exercise targets the triceps, which are often overlooked but play a crucial role in arm strength and stability.
The third exercise in this workout is the hammer curl. Hold a heavy dumbbell in each hand with your palms facing each other. Keeping your elbows close to your body, curl the weights up towards your shoulders, then lower them back down. This exercise targets the biceps and forearms, helping to improve grip strength and overall arm definition.
Moving on to the shoulder press, grab a pair of heavy dumbbells and hold them at shoulder height with your palms facing forward. Press the weights overhead, fully extending your arms, then lower them back down to the starting position. This exercise targets the deltoid muscles in your shoulders, helping to improve shoulder strength and stability.
The final exercise in this 7-minute arm workout is the tricep kickback. Hold a heavy dumbbell in each hand and hinge forward at the hips, keeping your back flat. Extend your arms behind you, then bend your elbows to bring the weights back towards your body. This exercise targets the triceps, helping to tone and strengthen the back of your arms.
Incorporating heavy weights into your arm workout can help you build muscle mass, increase strength, and improve overall arm definition. By challenging your muscles with heavier weights, you can push past plateaus and see greater results in your fitness journey. Remember to start with a weight that is challenging but allows you to maintain proper form, and gradually increase the weight as you get stronger.
Whether you’re looking to sculpt lean arms or increase your overall strength, this 7-minute arm workout with heavy weights is a great addition to your fitness routine. Give it a try and feel the burn as you work towards stronger, more defined arms.
