Furthermore, according to a review of a study of Harvard Healthadding weights to your workout can “improve glucose metabolism, improve the maintenance of a healthy body weight and help improve cardiovascular risk factors such as blood pressure. In fact, one cited study found that those who did just 30 to 60 minutes of strength training per week “had a 10 to 20 percent lower risk of dying during the study period from all causes, and cancer specifically.” and heart disease, compared to those who did not strength train.”
In other words, it won’t just be your arms that will benefit from investing in some kettlebells, but your whole body with reduced risk of fatal diseases and increased life expectancy. A great incentive to pick up a dumbbell if we ever hear one.
The best arm workouts with weights
What are some good arm workouts with weights? Because we like you and because two options are better than one, we’ve included a couple of scary, arm-shattering workouts here.
The first, by Maritato, will work your entire body and, in the Turkish Lift, includes one of the most difficult exercises of all time. That’s funny.
The second, by George, uses CrossFit principles to beat the crap out of your arms.
We don’t expect you to thank us, but you might remember us when you see your budded biceps in the mirror, okay?
Choose your torture below:
training 1
“A program that will build the most complete arm is one that includes force output, power output, and stability. This program provides all three,” says Maritato.
Complete four sets of 10 repetitions of the following:
Standing Dumbbell Military Press
“A standing dumbbell military press is an amazing arm exercise because the stability required to perform this exercise works all the muscles in the upper arm and shoulder. The deltoids, triceps brachii, and upper trapezius are just three of the main muscles involved in this exercise.”
Stand with your feet shoulder-width apart, dumbbells at shoulder height. Press the dumbbells over your head, extending your arms. Hold, then lower the dumbbells to shoulder height for one.
Weighted Pull Ups
“Weighted pull-ups can be performed using a dip belt or a pull-up belt with a kettlebell attached. This exercise is the perfect complement to the standing dumbbell overhead press, as it develops the latissimus dorsi, biceps, and forearms.”
Put on a weighted vest. Grab a barbell overhead with your palms wider than shoulder width and facing away from you. Engage your back as you lift your chin up and over the bar. Most of the movement should come from the back, not the arms. Go down to the start as slowly as you can.
turkish kettlebell pull up
“A Turkish kettlebell lift produces an isometric muscle contraction throughout the entire arm and shoulder complex. Since kettlebells load the side arm more than the middle arm, it requires an element of stability and significant muscular endurance.”
Lie on your left side, holding a kettlebell with the ball against the back of your left wrist and hand. Roll onto his back, extending your left arm up as you do so, making a 90 degree angle to his back / the floor. His right hand moves away from his body for support. Using your momentum, push off the ground until your right arm is extended under you, in line with your left, which remains above your head. Your body should be straight so that you are forming a ‘T’ at 45 degrees to the ground. Pivot your right leg under you so that you are kneeling on it, your left leg at 90 degrees to the ground. Stop. Exhale. swears a little. Invest it for one. Make 10 on each side of the switch arms.
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