A friend of mine bought me some arm weights around today what are the best exercises i can do from my sofa with them ?

i know somewhere, i typed a bunch of things up ... with bingo wings, i think ... but, i'd suggest doing it from like a stool ... you'll have a lot more accurate range of motion being able to lower your arms completely ... give those a try ...

You did this for me I will try and find it - and post the link

Thank you I will wait - or go looking for the other link

Thanks girls

I got some for christmas and have never used them the kids bought them for me - cant believe i have never used them. they are the ones that attach o your arms maybe i could go walking with them

like wrist and ankle weights? i find mine particularly an aid when i do step aerobics ... 30 minutes and i'm pooped, but i get to listen to music and stretch/tone my muscles ...

using cans is a great way to do things ... what you're going to want to do is a lot of reps with smaller amounts of weight, but sufficient amounts of weight for you to feel some sort of a workout ... the heavier the weights and the lower the reps, the bulkier the muscle development will be ... to be tone and trim, lower weights and higher reps is key ...

you'll want to work all of your arm muscles ... weights, really, are the easiest to work with ... i've picked up a lot of mine from second hand stores/thrift stores/garage sales/friends ... it wouldn't hurt to check around if those kinds of places are options ...

the first is obviously a curl up ... i find it easier to have two weights, one in each hand, so one can in each hand ... start with your arms down at your sides as you would normally stand, palm facing in, back of hand facing straight out ... start with one arm and as you curl it up, rotate it so your knuckles are squaring up to your shoulder, and when you lower it, return it to the normal resting-arm position ... repeat with your other hand ... as with any exercise, remember that the RESISTANCE is what does a majority of the work (resisting gravity's attempt to pull your arm down on the lowering of your hand w/weight) ... repeat with other side and remember high reps is key for what you're looking for ...

the second one i find particularly beneficial is what we call ROWS, which is really weird to me ... but, what you do is if you have a bench or a long, sturdy coffee table of sorts, with your left knee, kneal on the bench ... also place your left hand on the bench and place it under your shoulder, so the weight of your body is on your hand and knee ... with your right arm, start with your arm hanging in the same rest position ... keep your elbow tucked close to your body and try not to let it stick out to the right, and pull the can up towards your chest (watch your elbow) and then lower ... switch sides and do with the left hand ... i usually do a set of 25 reps and then switch sides and do my left arm ...

then, with one can above your head, keep your elbows tucked in by your ears and lower the can behind your head, then pull the can straight up so your elbows are locked and the can is above your head ... repeat ...

with one heavy weight, hold it in both hands ... stand with feet shoulder width apart, and pull the weight to your chin ... from elbow to elbow, it should form a pretty straight line ... you don't want your elbows sagging, nor do you want them sticking way up either, try not to tense up, but focus on keeping your arm muscles doing the work ...

there are a ton more, but those are the specific ones that i think would be most beneficial to your situation ...

-- i just copied it over ...

You found it well done you