Arm Exercises with Hand Weights

FitnessVigil Staff Nov 23, 2018
Arm exercises with hand weights help you get well shaped and tones arms. These workouts will not only tone your arms, but will also increase your metabolism. Read on to know more about these exercises.
People are always in search of exercises that will help them get toned arms. There are various factors that play an important role when it comes to toning arms. Hand weight exercises are a part of resistance training. Thus, when you perform arm exercises using weights, you are toning your arms and also increasing your metabolism.
Although cardiovascular exercises help a lot to lose weight, you can also go for a combination of cardiovascular and hand weight exercises. Exercising with hand weights while walking is a combination of cardiovascular and hand training. One can use light hand weights to perform walking bicep curls and weighted lunges.
Dumbbells and barbells are two types of weights that can be used while performing arm exercises. While performing these exercises, one should see that all the muscle groups of the arms are worked upon. Biceps, triceps, deltoids, brachialis, and forearms are important muscle groups that should be considered while doing arm workouts.

Triceps Kickbacks

This is one of the toning arm exercises that works on triceps. Given are steps to perform this exercise.
  • Stand straight with some distance between your feet, and hold dumbbells in both the hands.
  • Now, bend down through your hips to make your trunk parallel to the floor.
  • Align the upper arm with your body.
  • Slowly, straighten your arms completely through the elbows.
  • Hold your arms in this position for a few seconds and repeat the steps.
  • You can perform this exercise with one or both arms at a time.

Biceps Curl

  • Stand straight and hold dumbbells in both your hands.
  • Place your palms on your upper thighs to face away from the body.
  • Your elbows should be placed near your sides.
  • Slowly fold the elbows and lift the dumbbells to touch your shoulders, then lower the dumbbells.

Hammer curls

Hammer curls help to tone the brachialis. These are the steps to perform hammer curls.
  • Stand straight and hold dumbbells in both your hands.
  • Place your palms on the sides of your upper thighs to face towards the body.
  • Your elbows should be placed near your sides.
  • Slowly fold the elbows and lift the dumbbells to touch your shoulders, then lower the dumbbells.

Shoulder Press

This exercise is specially designed to work on deltoids. Here are the steps to perform this exercise.
  • Hold the dumbbells in both hands and sit on a bench with your feet on the floor.
  • Place your palms such that they are facing forward.
  • Now, gently raise the dumbbells above your head, in a straight line.
  • Do not extend the elbows completely, and lower the dumbbells up to your shoulders.
  • Repeat the steps without any pause and without locking the elbows.

Wrist Flexion and Extension

To tone up your forearms, perform this workout. To avoid injury, use a lightweight dumbbell while performing this exercise.
Given below are the steps to perform this exercise.
  • Sit on a bench with your feet on the floor.
  • Now, keep your right forearm on your right knee and hold a dumbbell in your right hand.
  • While holding the dumbbell, direct the palm to face upwards.
  • Then, gently bend or flex your wrist as much as you can.
  • Give a to-and-fro motion to the wrist in a gradual and controlled manner.
  • Repeat the steps for left hand.
These were some of the arm exercises with hand weights for women and men. To perform a balanced exercise, ensure that all the muscle groups are worked out.
Disclaimer: Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.