How to Sculpt Arms With Free Weights

If you are already in shape but not yet happy with the final results, you could use free weights to sculpt those arms. The arms are especially good to focus on in body sculpting, since they are generally shown off the most. Start the exercises below with free weights, and you can sculpt your arms to perfection.

Things You'll Need

  • Dumbbells
  • Bench
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Instructions

  1. Sculpt the Biceps with Alternate Bicep Curls

    • 1

      Sculpt your arms one at a time. You can sit or stand to do these, but make certain that you keep your back straight and your knees firm if you stand.

    • 2

      Keep your feet slightly apart, approximately hip width. Hold one dumbbell in each hand, with the arms straight down and hands held at your side, palms facing inward toward the hip.

    • 3

      Maintain the elbows close to the body as you raise the dumbbell to your chest level by bending your elbow. Your hands will turn as you raise them and the palms should be facing upward, with your arm in the shape of a "V."

    • 4

      Return the dumbbell to the original position, turning it as you go down to avoid hitting the leg. Keep your wrists straight throughout. Do several repetitions. Continue to build the number as your arms become more adjusted to the exercise.

    • 5

      Increase the number of repetitions that you do, as you feel comfortable.

    Do Skull Crushers for Your Triceps

    • 6

      Lay with your face up, flat on a bench.

    • 7

      Keep your arms perpendicular to your body with a weight in each hand, holding them straight in the air.

    • 8

      Bend your arms at the elbow, lowering the barbells to just above your head, and your palms are facing upward. Keep your arm stationary from the elbow to your shoulder.

    • 9

      Raise the barbell back into position.

    • 10

      Increase the reps as you feel comfortable.

    Exercise Your Triceps

    • 11

      Sit or stand with a dumbbell in one hand and the other resting comfortably.

    • 12

      Lift the dumbbell over your head, making certain that the back of the arm (triceps) is facing outward. Very slowly lower the weight downward until it is behind your head, and arcing toward the opposite shoulder with the elbow forming an angle.

    • 13

      Raise your arm slowly until the weight back is over the head and the arm is almost straight. Make certain not to lock your elbows.

    • 14

      Keep the upper arm motionless during the exercise in order to have maximum benefit.