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If you're looking to tone and define your arms, weight plates can be a great tool to incorporate into your workout routine. In this article, we'll go over the top 5 weight plate exercises for sculpting your arms. These exercises will target the biceps, triceps, and shoulders, giving you a well-rounded arm workout.
Shop The Collection: Weight PlatesBicep curls are a classic exercise for targeting the biceps, and for good reason - they work! To perform bicep curls with weight plates, stand with your feet shoulder-width apart and hold a weight plate in each hand. Keep your elbows close to your sides and curl the weight plates up towards your shoulders, squeezing your biceps at the top of the movement. Lower the weight plates back down slowly and repeat for the desired number of reps.
Tricep dips are a great exercise for targeting the back of the arms, or the triceps. To perform tricep dips with weight plates, start by sitting on the edge of a bench or chair with your hands grasping the weight plates. Slide your butt off the edge of the bench and lower yourself down until your arms form a 90 degree angle. Push yourself back up to the starting position, keeping your elbows close to your body. Repeat for the desired number of reps.
The overhead press is a compound exercise that not only targets the shoulders, but also works the triceps and upper back. To perform the overhead press with weight plates, stand with your feet shoulder-width apart and hold a weight plate in each hand. Bring the weight plates up to your shoulders and then press them overhead, fully extending your arms. Lower the weight plates back down to the starting position and repeat for the desired number of reps.
Skull crushers, also known as lying tricep extensions, are a great exercise for targeting the triceps. To perform skull crushers with weight plates, lie on your back on a bench with a weight plate in each hand. Bring the weight plates up above your chest and then lower them down towards your head, keeping your elbows stationary. Extend your arms back up to the starting position and repeat for the desired number of reps.
Lateral raises are a great exercise for targeting the shoulders and creating that coveted "capsule" shape. To perform lateral raises with weight plates, stand with your feet shoulder-width apart and hold a weight plate in each hand. Keeping your arms straight, lift the weight plates out to the sides until they are level with your shoulders. Lower the weight plates back down to the starting position and repeat for the desired number of reps.
There you have it - the top 5 weight plate exercises for sculpting your arms. Incorporate these exercises into your routine to start seeing results in no time!
The curl and press is a compound exercise that targets both the biceps and the shoulders. To perform the curl and press with weight plates, stand with your feet shoulder-width apart and hold a weight plate in each hand. Curl the weight plates up towards your shoulders, keeping your elbows close to your sides. From the top of the curl, press the weight plates overhead, fully extending your arms. Lower the weight plates back down to the starting position and repeat for the desired number of reps. This exercise is great for building strength and adding definition to your arms.
Push-ups are a classic exercise that targets the chest, shoulders, and triceps, and adding weight plates can make them even more challenging. To perform push-ups with weight plates, place a weight plate on your back and get into a plank position, with your hands on the ground slightly wider than shoulder-width apart. Lower yourself down until your chest nearly touches the ground, then push back up to the starting position, keeping your body straight and engaging your core. Repeat for the desired number of reps.
Tricep kickbacks are a great exercise for targeting the back of the arms, or the triceps. To perform tricep kickbacks with weight plates, stand with your feet shoulder-width apart and hold a weight plate in one hand. Bend forward at the waist, keeping your back straight, and bring your elbow up towards your side. From this position, extend your arm back behind you, fully extending your elbow. Lower your arm back down to the starting position and repeat for the desired number of reps. Repeat on the other side.
Upright rows are a great exercise for targeting the shoulders, upper back, and biceps. To perform upright rows with weight plates, stand with your feet shoulder-width apart and hold a weight plate in each hand. Keeping your elbows close to your body, lift the weight plates up towards your chest, as if you were rowing a boat. Lower the weight plates back down to the starting position and repeat for the desired number of reps.
Plate pinches are a great exercise for building grip strength and targeting the forearms. To perform plate pinches with weight plates, stand with your feet shoulder-width apart and hold a weight plate in each hand with your palms facing down. Pinch the weight plates together as hard as you can, holding the position for 30 seconds or more. Release the weight plates and repeat for the desired number of reps.
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There you have it - the top 10 weight plate exercises for sculpting your arms. Incorporate these exercises into your routine to take your arm workouts to the next level!
