Arm Exercises with Hand Weights

Flabby arms do not look nice and people are always in search of exercises, which will help them to 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 hand weights, you are toning your arms and also increasing your metabolism. Though cardiovascular exercises help a lot to lose weight, but you can also go for a combination of cardiovascular and hand weight exercises. Exercising with hand weights while walking, make a combination of cardiovascular exercise and hand weight exercises. One can use light hand weights to perform walking bicep curls and weighted lunges.

Dumbbells and barbells are two types of hand weights that can be used while performing arm exercises. While performing the arm exercises, one should see that all the muscle groups of arm are worked upon. Biceps, triceps, deltoids, brachialis and forearms and forearm are important muscle groups, that should be considered while doing arm exercises. Let us take a look at some useful arm exercises with hand weights, that concentrate on each of the muscle groups.

Triceps Kickbacks
This is one of the toning arm exercises with hand weight, that works on triceps. Given below are steps to perform this exercise.

• Stand straight with some distance between your feet and hold dumbbells in both 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 your elbows.
• Hold your arms in this position for few seconds and repeat the steps.
• You can perform this exercise with one arm at a time or both.

Biceps Curl
To work on your biceps perform this exercise. The steps to perform this exercise are given below.

• Stand straight and hold dumbbells in both hands.
• Place your palms on upper thighs to face away from your 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 are similar to biceps curls and they help to tone the brachialis. These are the steps to perform hammer curls.

• Stand straight and hold dumbbells in both hands.
• Place your palms on sides of upper thighs to face towards your 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 fore arms, perform this arm exercise. To avoid injury, use a light weight dumbbell while performing this exercise. Given below are the steps to perform this exercise.

• With your feet on the floor, sit on a bench.
• Now, keep your right forearm on your right knee and hold a dumbbell in 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.