How to Workout at Home Using Hand Weights

Sometimes it's just way more convenient to work out at home instead of in a packed, sweaty gym. If you share this sentiment, purchase some hand weights (which are also called dumbbells) and give these exercises for your biceps, triceps, shoulders, back and chest a try!

Steps

Method 1 Selecting Your Hand Weights

1. 1 Know what hand weights are good for. Keep in mind that hand weights are also called dumbbells or free weights. Exercises that use hand weights are good for building up strength, increasing your endurance, and building muscle mass.
2. 2 Purchase a set of hand weights if possible. It is good to buy varying dumbbell weights because you can then progressively challenge yourself as you progress with your weight training. The standard combination of weight to buy are two 5 pound weights, two 10 pound weights, and two 15 pound weights. To test whether or not a set is good for you, pick up the smallest weight in the group. Lift and lower this hand weight 10 times. If you are exhausted and don’t think you could do more than 10, that weight set is too heavy.^[1]
   • Similarly, If you have spent a lot of time working out and think that these weights won’t challenge you, purchase heavier weights. Employees at your local sport goods store should be able to help you determine which set of weights will work best for you.
3. 3 Decide what kind of style you want. Some hand weights have contours that guide you as to where to put your fingers. Others are smooth. They come in a variety of colors and materials, including metal, plastic, and rubber. Determine which kind you want based on your personal preference.
   • Keep in mind that a hand weight that has a grip that is too wide will cause more fatigue than normal.
4. 4 Determine the number of reps you are comfortable with. Reps are the number of times you do a certain exercise. Listed below are different exercises you can do with hand weights. The number of reps, however, is up to you and your comfort level. Generally a person just beginning to use dumbbells will begin with 10-12 reps on each arm and then work his/her way up from there.

Method 2 Working Out Your Biceps

1. 1 Do an alternated bicep curl. A bicep curl is the standard bicep workout done with hand weights. Doing an alternated curl means you switch back and forth between your arms so that you get an even workout.^[2]
   • Stand with your feet apart and flat on the ground. Hold a dumbbell in each hand and let each hand hang down at your side with your palms facing in towards each other.
   • Raise your right dumbbell so that it reaches shoulder height by curling your forearm up towards your chest. The underside of your forearm should face up towards the sky.
   • While lowering the right dumbbell, begin to lift the left one up in the same manner. Avoid jerking your body backwards to help you lift the dumbbells. If you are doing this, your dumbbells are too heavy.
    
2. 2 Do a hammer grab. A hammer grab is another way to work out your biceps.^[3]
   • Grab a dumbbell in each of your hands so that your palms face in towards your body. Hold your arms down by your sides.
   • Curl your arms and lift the dumbbells so that the tops of the dumbbells comes toward your shoulders. The inner side of your forearm should be facing side.
3. 3 Do a seated isolated dumbbell curl. Seated arm exercises can be great to do while watching TV. This is called an isolated exercise because you only use one of your hand weights.
   • Sit on the edge of a chair or bench. Hold one dumbbell in your right and let your arm hang down so that your right elbow rests against the inside of your right thigh.
   • Raise the dumbbell until it reaches shoulder height. Hold it there for a pause of 5 to 10 seconds and then slowly lower it back to towards the ground.
   • Repeat these steps with the other your other arm.

Method 3 Working Out Your Triceps

1. 1 Do a two-arm tricep extension. This workout only uses one dumbbell. You can do this while standing or sitting.^[4]
   • Grasp one dumbbell with both of your hands and hold it behind your head. Your arms should be bent into right angles with your forearms running along the sides of your head so that the dumbbell is in the back of your head.
   • Extend your elbows and lift your forearms so that they are pointed vertically above your head with the dumbbell. Hold that position for a moment and then lower them back to the right angle position behind your head.
2. 2 Do a triceps kickback. You will need to have a bed or workout bench for this exercise. Place your left knee and left hand on to the flat surface of either the bed or bench. Your right leg should be straight against the side of the bed or bench.
   • Hold a dumbbell with your right hand. Your upper arm should be running parallel to your body and your palm should be facing your body.
   • Extend your elbow so that the dumbbell lifts up towards your back. Hold the dumbbell up for a moment and then release it back down.
   • Switch so that your right knee and right hand are on the bed and extend your left tricep.
3. 3 Do a lying-down extension. Lie down on your back either on the ground or on your bed. If you have a workout bench at home, lie down on that.
   • Hold a dumbbell in each so that your palms are facing up. The outside of your forearms and elbows should be facing up towards the ceiling so that your arms create two upside-down ‘V’s. This is the resting position.
   • Raise the dumbbells up to the ceiling by extending your elbows. Hold the dumbbells in the air for a short pause and then lower them back down to the resting position.

Method 4 Working Out Your Shoulders

1. 1 Do a palms-in shoulder press. Have toned shoulders can be very attractive and really well toned shoulders can even be seen through clothing. Impress your crush with some rocking shoulders.^[5]
   • Stand up, holding dumbbells in both hands. Hold the dumbbells at shoulder level. Your palms should be facing each other.
   • Extend your elbows until the come close to locking. The dumbbells should get raised straight into the air--hold them in this position for a moment.
   • Slowly lower your arms so that the dumbbells are back at shoulder level.
2. 2 Do a seated shoulder press. Sit on the edge of a chair, bed, or workout bench.^[6]
   • Lift the dumbbells so that they are at shoulder height with your palms facing forward.
   • Push the dumbbells straight in the air. Your elbows should come close to locking but do not lock.
   • Hold the dumbbells in the air for a moment and then slowly lower them back to your shoulders.
3. 3 Do a lateral raise. Lateral raises are a great standing exercise to buff up and tone your shoulders. You can also do them while sitting but instead of holding the dumbbells in front of you, hold them down by your sides.^[7]
   • Hold a dumbbell in each hand and hold your hands in front of your hips. Your palms should be facing each other.
   • Lift your arms out to your sides until they are almost parallel with the ground. Hold them in this position for a moment and then release them back down to your hips.

Method 5 Working Out Your Back

1. 1 Do the wide row exercise. Working out your back will not only make you look good, it will also keep your back healthy and strong. For this exercise, keep in mind that you should breathe out when lifting the dumbbells up, and breathe in when releasing them back into resting position.^[8]
   • Get into a squatting position by flexing your hips and knees. Hold one dumbbell in each hand so that your palms are facing your body. The dumbbells should start just below your knees.
   • Lift the dumbbells straight up so that your arms form right angles. You should not alter how your knees and hips are bent.
   • Hold the dumbbells up for a moment and then let them slowly drop back down into resting position.
2. 2 Do the dead lift exercise. The dead lift will work out your arms, shoulders, and legs.
   • Hold a dumbbell in each hand while in a standing position.^[9]
   • Squat straight down by flexing your knees and hips. Do this so that the dumbbells are just above the floor. Hold that position for a moment.
   • Slowly stand back up, keeping your arms steady.
3. 3 Bend to your opposite foot. This is another full body workout that specifically targets your back.
   • Place a dumbbell in front of your right foot. Start in a standing position.
   • Bend down across your body to grab the dumbbell with your left hand. You can slightly bend your knees to grab the dumbbell if necessary.
   • Lift the dumbbell up so that you are in a standing position with the dumbbell at your right hip. Stand there for a moment and then lower the dumbbell back to its position in front of your right foot. Repeat these steps on the opposite side.

Method 6 Working Out Your Chest

1. 1 Bench press with hand weights. You will need a bed or workout bench for this exercise. Lie back on the bed or bench so that your knees touch the edge of the platform and your feet are firmly planted on the ground.^[10]
   • Hold a dumbbell in each hand. The dumbbells should be lie along your body at chest level. Your palms should be facing towards your feet.
   • Raise the dumbbells straight up towards the ceiling. Your elbows should be close to locking but they should not quite lock. Hold the dumbbells in the air for a moment, keeping your arms steady.
   • Lower the dumbbells back to your chest and repeat these steps.
2. 2 Do the Lying Fly exercise. You will again need a bench or bed for this exercise. You must lie with your knees touching the edge of the bed or bench and your feet firmly planted on the ground.^[11]
   • Grab a dumbbell with each hand. Spread your arms so that they run perpendicular to your body, holding the dumbbells at body height.
   • Raise the dumbbells until they are side by side above you. Hold them there for a moment and then lower them back to body height.
   • Try to keep your elbows bent at the same angle throughout this exercise.
3. 3 Do the straight-arm pullover. Lie on the top end of your bench. Your feet should be firmly and flatly placed on the ground.
   • Hold a one hand weight with both of hands so that your arms extended above your head. You should try to keep your arms as extended as possible.
   • Raise the hand weight straight up into the air. The top of one end of the hand weight should be facing the ceiling. Hold the weight in place for a moment.
   • Slowly release your arms back down to their position above your head. Repeat.

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