10 Arm Exercises for a Killer Upper Body Workout with Wrist Weights
Adding wrist weights to your arm workout can help intensify your training, as well as engage more muscles in the upper body. Here are some great exercises to help you get started with a killer upper body workout using wrist weights.
1. Triceps Extensions
Sit on a bench with your knees at a 90-degree angle. Grip your wrist weights and extend your arms straight up. Bend your elbows and slowly lower the weights behind your head. Extend your arms back up to starting position and repeat.
2. Biceps Curls
Stand with your feet shoulder-width apart and your elbows close to your sides. Hold your wrist weights with your palms facing up and curl your arms upward until the weights touch your shoulders. Slowly lower the weights back to starting position and repeat.
3. Lateral Raises
Stand with your feet shoulder-width apart and your arms at your sides. Hold onto your wrist weights with your palms facing down. Slowly raise your arms out to your sides until your arms are parallel to the ground. Lower your arms back down and repeat.
4. Hammer Curls
Stand with your feet shoulder-width apart and your arms at your sides. Hold your wrist weights with your palms facing each other. Curl your arms up until the weights are close to your shoulders. Slowly lower the weights back down and repeat.
5. Overhead Presses
Stand with your feet shoulder-width apart and hold your wrist weights in each hand. Lift the weights to shoulder height with your elbows out. Press the weights overhead, extending your arms. Lower the weights back to shoulder height and repeat.
6. Concentration Curls
Sit on a bench with your feet flat on the floor and your legs shoulder-width apart. Hold one wrist weight with your left hand and rest your left elbow on your left thigh, palm facing up. Curl the weight up toward your shoulder, hold, and then lower back to starting position. Repeat on the other side.
7. Triceps Kickbacks
Stand with your feet shoulder-width apart and hold your wrist weights with your palms facing in. Lean forward with your back flat and bend your elbows to a 90-degree angle. Extend your arms backward, straightening them completely. Slowly lower the weights back to starting position and repeat.
8. Push-Ups
Get into a push-up position and place your wrist weights on the floor. Grip the weights with your hands and perform push-ups as usual.
9. Chest Presses
Lie on a bench with your feet flat on the ground. Hold your wrist weights with your palms facing up. Extend your arms upward, straightening them and hold it for a second before lowering them back down to starting position and repeat.
10. Upright Rows
Stand with your feet shoulder-width apart and hold your wrist weights with your palms facing in. Lift the weights up to your chin, bending your arms as you go. Hold the weights at your chin and lower to starting position and repeat.
FAQs
1. Are wrist weights safe to use?
As long as they are used properly and with appropriate weight, wrist weights are generally safe to use for exercising.
2. How heavy should my wrist weights be?
The weight of your wrist weights will depend on your fitness level and the specific exercise you are performing. Start with lighter weights and gradually increase as necessary.
3. Can I use wrist weights during cardio workouts?
It is not recommended to use wrist weights during cardio workouts as they can strain your joints and muscles.
4. Can I wear wrist weights throughout the day for added exercise?
Wearing wrist weights throughout the day is not recommended as it can lead to muscle fatigue and joint pain.
5. Are wrist weights beneficial for upper body workouts?
Yes, using wrist weights during upper body workouts can help intensify your training and engage more muscles in the upper body.
Conclusion
If you’re looking to intensify your upper body workout, adding wrist weights to your routine is definitely worth considering. Just be sure to start with lighter weights and gradually increase as you progress. Happy training!
