Weighted Round Arm

Weighted Round Arm

The Weighted Round Arm exercise is a highly effective compound movement that targets multiple muscle groups in the upper body. This exercise primarily focuses on strengthening the shoulder, back, and arm muscles. It involves the use of dumbbells or resistance bands to add extra resistance, making it an excellent choice for individuals looking to build strength and improve muscle definition. During the Weighted Round Arm exercise, the individual holds a weight in each hand with an overhand grip and stands with their feet shoulder-width apart. The arms are then raised laterally and extended outward, forming a round shape. This action engages the deltoids (shoulder muscles), specifically the lateral heads, and helps sculpt strong, shapely shoulders. Additionally, the back muscles, including the trapezius and rhomboids, are engaged to stabilize the movement. The biceps and forearm muscles also come into play as they work to grip and maintain control of the weights throughout the exercise. To maximize the benefits of the Weighted Round Arm exercise, it is important to use proper form and select an appropriate weight that challenges your muscles without sacrificing technique. Aim for controlled movements, avoiding any jerking or swinging motions. Gradually increase the weight as you build strength and feel comfortable with the exercise. Incorporating the Weighted Round Arm exercise into your workout routine can help you achieve a well-rounded upper body, improve posture, and enhance overall strength and stability. As with any exercise, it is best to consult a professional trainer or coach to ensure it aligns with your specific fitness goals and abilities.


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inward.
  • Bend your elbows to bring the dumbbells up to your shoulders, with your forearms parallel to the ground.
  • Extend both arms forward, keeping a slight bend in your elbows. Your palms should be facing down.
  • Slowly, bring your arms back to the starting position by bending your elbows and bringing the dumbbells back to your shoulders.
  • Repeat this movement for the desired number of repetitions.

Tips & Tricks

  • Gradually increase the weight of the dumbbells to continually challenge your muscles.
  • Ensure you maintain proper form and technique throughout the exercise for optimal results.
  • Incorporate other upper body exercises such as push-ups and bicep curls to further strengthen your arms and shoulders.
  • Include a variety of rep ranges in your workout, such as low reps with heavy weight and higher reps with lighter weight, to target different muscle fibers.
  • Control the movement by lowering the weights slowly and lifting them with control to maximize muscle activation.
  • Engage your core muscles by maintaining a stable and upright posture throughout the exercise.
  • Prioritize a healthy and balanced diet to fuel your workouts and support muscle growth and recovery.
  • Warm up properly before performing the weighted round arm exercise to prevent injuries and improve performance.
  • Listen to your body and rest when needed to avoid overtraining and allow for proper muscle recovery.
  • Stay consistent with your workouts and gradually increase the intensity or difficulty to continue progressing.


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