Free Weight Arm Exercises for Women

Written by holly huntington
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Free Weight Arm Exercises for Women
Dumbbells are free weights that women can use for arm exercises. (purple female dumbell image by Andrew Howard from

As you age, your arms will begin to experience sagging below the bicep if you do not exercise them. Extreme weight loss can also create this hanging, sagging skin arm look. Free weights offer enough resistance to challenge this area and others, firming them back up to their youthful look. Some free weight arm exercises for women that address this problem include French presses, triceps kickbacks and overhead triceps extensions.

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French Presses

Holding a free weight dumbbell in each hand and lying on a flat exercise bench, raise the dumbbells toward the ceiling. Your palms should be facing each other. Slowly lower the dumbbells down until they are on either side of your head, careful not to get too close to your face as you raise them up and down in slow repetitions. Start out doing 15 repetitions for three complete sets, resting between sets for a few seconds. Increase weight used when you are able to do 15 reps easily for three complete sets. This exercise will work all of your arm muscles.

Triceps Kickbacks

Some free weight arm exercises work multiple muscles at one time. Triceps kickbacks do this. This exercise can work the bicep area and the triceps at one time, but you don't have to worry about gaining a large bicep as long as you don't use extremely large free weights while completing the exercise. Typically free weight dumbbells weighing from 2.27 to 11.3 Kilogram will merely firm your arms, so you can increase the weight of the dumbbell and firm up your arms faster.

Place one bent knee and the corresponding hand on a flat exercise bench. Place the other leg's foot on the floor on the opposite side of the bench and use that corresponding side's arm to lift the dumbbell from the floor to the height of your waist. Extend your arm backwards, then return it to this position beside your waist. Repeat this movement for 15 repetitions and 3 sets of the 15 reps. Increase weight amount as the exercise becomes easier over time.

Overhead Triceps Extensions

With your feet shoulder width apart, and standing upright, hold the dumbbell weight immediately overhead with one hand, placing the other hand on the elbow of the arm being exercised. Lower the weight backwards, allowing it to move downward towards the back of your head as your hand on your elbow provides support. Do not jerk quickly with this movement, as it could cause you to pull an arm muscle. Slowly raise the arm back up into the overhead position before repeating the entire movement again for a total of 15 repetitions altogether. Rest for a few seconds before you switch that free weight into the other arm. Complete 15 reps for that arm as well. Complete one to three sets of 15 reps for each arm.

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