Women's Exercises Using Small Hand Weights

Training with small hand weights brings physical benefits and mental benefits such as balance, posture, discipline and self-esteem. The human body contains approximately 600 muscles. By exercising a variety of these muscles with small hand weights, women can achieve improved muscle tone, bone mineral density and stronger connective tissues. Weight bearing exercises together with calcium required for strong bones and muscle development can decrease the risk of osteoporosis that can result in fractures in women.

  1. Walking Lunge

    • The walking lunge exercises the hamstrings, quadriceps and gluteals and tones the legs and inner thighs. If you have knee problems, you should not perform this exercise.

      Start with your feet set hip-width apart and arms straight. Let the weights hang at your sides. Move your right foot forward and bend both your knees. While keeping the upper body straight, point your left knee down. Keep both arms and weights at your sides. Straighten your legs slightly and then advance the other leg.

    Biceps Curl

    • The biceps curl exercises your upper arms' biceps brachii muscles.

      While sitting or standing, let your arms hang straight at the sides and close to the body. Bend your elbows to the chest and lift weights to your shoulders. Straighten your arms and lower the weights to the first position.

    Tricep Kickbacks

    • These exercises tone your triceps, the muscles that run on the backside of the upper arm between the shoulder and elbow.

      With your left hand free and the left knee on a low, flat bench, hold the free weight in your right hand. Keep your back straight, let your right elbow raise until the upper arm lines with your torso. Tense your triceps, then hold the weight almost straight out. Lower your right arm and repeat with the left side. Do not hyper-extend or "lockout" the arms.

    Basic Row for Upper Back

    • The basic row exercises the back to help reduce muscle imbalance and postural problems.

      In a standing position, lean forward at an approximately 45 degree angle. Keep the small weights down below your shoulders. Contract your back and raise the elbows up to your upper body. Lower your arms and weights. Repeat the exercise.

    Fly

    • The fly exercise benefits the front of your upper chest. This exercise works the pectoral muscles such as the pectoralis major that drives the major arm movements.

      Lie back on the bench and let your arms and weights hang extended on the sides. Bend both elbows slightly. Raise both hands over your chest with your arms extended. Open your arms and bring them together again.

    Caution

    • Before starting a weight-training routine, consult with a physician to rule out any exercises that could aggravate a previous injury or condition. Stretch for several minutes both before and after the weight bearing exercises to reduce your risk of injury or strain.