How to Workout With Hand Weights

Working out with hand weights will tone your biceps and triceps. You can use hand weights whether you are a beginner or novice in the fitness world. Although you won't see results overnight, following the right technique can help sculpt and accentuate your arm muscles.

Things You'll Need

  • Comfortable, but not loose workout clothing
  • Two dumbbells
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Instructions

    • 1

      Warm up with light cardio and stretching -- this will help prevent injury as you work with hand weights.

    • 2
      Creating an arm toning workout will produce the best results.

      Select weights that are comfortable to hold. Weights should be light enough that you can comfortably perform several sets of arm exercises, but heavy enough to challenge your muscles. As you perform your workout you should feel your muscles tense against the weight you are lifting, but not strain. Your muscles should not hurt during lifting. If they do, you need to downgrade the weight of your dumbbells by 1 or 2 lbs. until you find a weight that is comfortable.

    • 3

      Do the alternate dumbbell curl for biceps. With your feet shoulder-width apart, pick up two dumbbells and have them rest at your sides. Tense your bicep muscle and curl the dumbbell toward you, twisting it so that it is now horizontal to your chest when you lift it up. Lower the dumbbell slowly to its start position and begin with the other arm to complete one repetition. Do this exercise in four sets of 8 to 10 reps.

    • 4
      Complete your exercises slowly to challenge your muscles.

      Perform a tricep kickback. To complete this exercise you will need to place a light dumbbell in one hand. Place your other hand on its same knee. Ensure that your back is kept straight and keep your upper arms in line with your torso. Tense the tricep muscle located on the back of your arm and lift the dumbbell to a position where your arm is slightly locked straight out into place. Lower the dumbbell and repeat the exercise. Switch arms and do it again to complete one rep. Do this exercise in four sets of 10 to 15 reps.

    • 5

      Exhale during the difficult portion of your weightlifting when your muscles are tense and inhale during the easiest phase when your muscles are slowly relaxing. Keep your breathing slow and controlled throughout your workouts.