Exercise Directions for Hand Weights

Incorporating hand weights, also called dumbbells, into your fitness routine can help you increase muscle mass. Weight-bearing exercises also build up your bone mass to help prevent osteoporosis. It is recommended that you start with a low amount of weight, such as 2- or 5-lb. dumbbells, and perform 10 repetitions for each exercise every other day. As your fitness level increases, you can use heavier dumbbells and complete three sets of 10 repetitions for each exercise session. If you have a medical condition, talk to your doctor before beginning any new fitness routine.

Things You'll Need

  • Chair
  • Mirror
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Instructions

  1. Seated Shoulder Presses

    • 1

      Sit on a chair with your back straight.

    • 2

      Grasp a dumbbell in each hand and raise them over your head, with your palms facing forward, away from you. Adjust your arms so that they are straight up in the air.

    • 3

      Lower each arm simultaneously and slowly, bending at the elbows. Stop when your elbows are just above your shoulders. Your forearms should be at about 90-degree angles with your upper arms.

    • 4

      Raise the dumbbells back up to the starting position.

    Front Raises

    • 5

      Stand up with your back straight and your feet shoulder-width apart. Keep your knees relaxed and slightly bent.

    • 6

      Grasp a dumbbell in each hand. Place your arms down by your sides with your palms facing your thighs.

    • 7

      Raise your left arm slowly until it is straight in front of you and parallel to the floor. Slowly lower it to the starting position. Repeat this with your other arm.

    Lunges

    • 8

      Stand up straight with your feet close together. Grasp a dumbbell in each hand to increase the resistance level of this exercise.

    • 9

      Take a giant step forward with your right foot; travel about the distance of two or three steps. While doing so, bend your left leg so that it nearly touches the floor. Let your arms hang naturally.

    • 10

      Stay in this position for two to three seconds, then slowly return to your starting position. Repeat with your left leg in front.

    Squats

    • 11

      Stand up straight with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms down by your sides.

    • 12

      Lower yourself, bending from your knees, until your thighs are nearly parallel to the floor. If you cannot lower yourself down this far, just go down as far as you can.

    • 13

      Stay in this position for one to two seconds and then slowly raise yourself back up.