Weight Training With Hand Weights

by Nick Ng, Demand Media
    Dumbbells, which are typical hand weights, can give you a full-body workout.

    Dumbbells, which are typical hand weights, can give you a full-body workout.

    Building strong muscles, joints and bones are your first defense against osteoporosis, obesity and various joint and muscle disorders. Working out with hand weights is one easy way to get leaner muscle tone and increase full-body strength. Don't worry about building up bulk. You're far more likely to burn fat than build bulky muscle, according to IDEA Fitness. Target larger muscles groups and focus on movement rather than focusing on the muscles themselves.

    Items you will need

    • Two 10-pound dumbbells
    • Two 15-pound dumbbells

    Dumbbell Squats

    Step 1

    Stand with your feet about shoulder-distance apart and hold a 15-pound dumbbell in each hand over your shoulders. Point both feet forward and keep your elbows close to your ribs.

    Step 2

    Inhale as you squat as low as you can while keeping your spine upright. Keep your knees and feet pointing forward or slightly turned out. Do not flex your spine.

    Step 3

    Exhale as you stand straight up, using your legs and buttocks to help you get up. Do two to three sets of eight to 12 reps.

    Dumbbell Lunges

    Step 1

    Stand with your feet together and hold a 10-pound dumbbell in each hand by your sides. Step forward with your left foot about 2 feet in front of you.

    Step 2

    Inhale as you lunge down until your right knee gently touches the ground. Do not move your knee pass your toes.

    Step 3

    Exhale as you stand up and step back to the standing position. Do two to three sets of eight to 10 reps per leg.

    Dumbbell Curl and Press

    Step 1

    Stand with your left foot in front of you about 1 foot. Hold a 10-pound dumbbell in each by your sides.

    Step 2

    Exhale as you curl the weights up to your shoulders, pressing them overhead without pausing at your shoulders. Hold this position for one second.

    Step 3

    Inhale as you lower the dumbbells to your shoulders and down by your sides. Do two to three sets of 10 to 12 reps.

    Bent-Over Row

    Step 1

    Stand with your feet about shoulder-distance apart and hold a 15-pound dumbbell in each hand by your sides. Bend your torso forward at your waist between 30 to 45 degrees without rounding your spine. Bend your knees slightly and extend your arms below your torso.

    Step 2

    Exhale as you pull the weights to your torso near your ribs and armpits with your elbows close to your ribs. Do not hunch your back or shoulders.

    Step 3

    Inhale as you lower the weights until your arms are fully extended. Do two to three sets of eight to 12 reps.

    Tip

    • Use a lighter weight if you cannot do the exercise with proper form or the recommended number of reps. Use a heaver weight if you can do the exercises easily. Vary your workout by using one dumbbell instead of two.

    Warning

    • If you have any pain or have any medical issue with your cardiovascular, metabolic, nervous or respiratory system, check with your health care provider before doing any exercise program.

    References

    About the Author

    Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.

    Photo Credits

    • Jupiterimages/Pixland/Getty Images