Ways to Lift Hand Weights

Lifting hand weights is a great way to exericse, however, you must focus on a few key elements before starting any at-home workout. Always stretch your muscles before exercising or lifting weights. When beginning a new weight lifting regimen, pick a size weight that is right for your strength and body type. If you are unsure, start small and work your way up to larger hand weights. Lastly, focus on your posture, form and the quality of the exercise rather than how fast or how much you can lift.

  1. Biceps Curl

    • The biceps are a key muscle group to target in your work out, because biceps curls help improve upper body strength. To perform a biceps curl, start by sitting in an armless chair or standing with your legs shoulder width apart. Take your dumbbell weight in your hands and allow them to drop by your side. Gently bend your right elbow, lifting the weight upward near your chest. Hold the weight near your chest momentarily, then lightly drop your forearm back in place at your side. Practice this exercise for at least 10 repetitions on each side individually.

    Dumbbell Shoulder Press

    • The dumbbell shoulder press is an exercise that targets your shoulder muscles. To do this exercise, sit down in an armless chair with your spine erect and flush against the back. Hold a dumbbell in each hand and keep your legs firmly planted at shoulder length apart. Bend your elbows and hold the arms out to your side at shoulder height.

      To complete one repetition, lift the weights up arching above your head. The weights should slightly touch each other. Slowly lower your arms back into the starting position; this concludes one cycle. Repeat this exercise for a minimum of 10 repetitions.

    Triceps Extension

    • The triceps extension is a great way to tone the triceps. This exercise gives you added arm strength. To perform the triceps extension, you will need both dumbbell weights again. Sit in a chair with a supported back. Make sure your feet are planted firmly on the ground. Hold a dumbbell weight in one hand. Raise your right arm toward the sky with your palm facing in. Give your arm support by bracing it slightly below the elbow.

      To complete a single repetition, slowly bend your arm at the below. Your arm should lower until the weight lightly touches the shoulder. Hold it in this position momentarily, then raise your arm toward the sky again. This completes one cycle of the triceps extension exercise. Repeat this for 10 repetitions on both your right and left arm.

      Throughout the exercise, remember to keep supporting your lifting arm with your free hand.