TETSUWeighted Round Arm
The Weighted Round Arm is a weighted exercise for the shoulders that primarily targets the delts, with the triceps and upper back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted Round Arm
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows.
- Continue lifting your arms until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Round Arm work?
The Weighted Round Arm primarily targets the delts. The triceps and upper back work as supporting muscles.
What equipment do I need for the Weighted Round Arm?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Round Arm.
How many sets and reps of the Weighted Round Arm should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Weighted Round Arm works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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