Weighted Round Arm
What Weighted Round Arm really gives you is round, durable shoulder caps, driven by added external load.
How to do 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.
Weighted Round Arm Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add the smallest increment that still feels different.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Drop the weight and finish clean if position slips.
Common Weighted Round Arm Mistakes
Adding load before the unweighted version is clean
Earn full-range reps with bodyweight first, then add the smallest weight.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Weighted Round Arm
Swap Weighted Round Arm For
Weighted Round Arm — Frequently Asked Questions
How do you 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. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Round Arm work?
The Weighted Round Arm primarily targets the delts. It is classified as a shoulders exercise and is performed with added weight.
How many sets and reps of the Weighted Round Arm should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Round Arm good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Round Arm?
Try the Kettlebell Arnold Press, Lever Shoulder Press V. 3 or the Cable Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
