If you want to strengthen and tone your body without bulking up considerably, performing resistance exercises with light hand weights or dumbbells is preferable to lifting heavy free weights. Such exercises are very practical because you can do most of them at home or at a gym and the weights are inexpensive compared to free weights or weight machines. For these exercises, perform one to three sets of eight to 15 repetitions at least three times each week.
Bench Press
The bench press exercise strengthens your chest, shoulders and upper arms. To prepare for the exercise, lie on a bench with your feet on the ground and hold the weights near your shoulders. Then, to perform the exercise, extend your arms to press the weights upward and slowly lower them back down.
One-Arm Dumbbell Rows
One-arm rows exercise your latissimus dorsi muscles on either side of your back. To perform the exercise, first stand on your right foot and rest your left shin on a bench or chair. Next, bend forward so your upper body is parallel to the ground and let your right arm hang downward. Then, without using your body, repeatedly pull the weight straight up until your hand touches your ribs and lower it back down. Be sure to do the exercise on the opposite side as well.
Seated Shoulder Press
The seated shoulder press exercise works on the muscles of your shoulders and upper arms. To perform the exercise, sit on a bench or chair and hold the weights near your shoulders with your palms facing forward. Then extend your arms to push the weights straight upward, slowly lower them back to shoulder height and repeat.
Curls
Curls strengthen the muscles that flex your forearms to bring your hands toward your shoulders. To prepare for curls, sit or stand with your arms hanging by your sides and palms facing your body. Then perform the exercise by lifting the weights to your shoulders and slowly lowering them back down; turn your palms to face your shoulders as your flex your arms.
Triceps Extensions
Triceps extensions strengthen the muscles on the back side of your upper arms. To perform triceps extensions, hold your weights behind your ears with your palms facing each other and elbows pointed upward. Then repeatedly press the weights upward until your arms are fully extended and lower them back to the starting position.
Squats
Squats exercise a variety of muscles on your upper legs, buttocks and lower back. To prepare for squats, stand with your feet slightly wider than shoulder width apart and hold the weights close to your shoulders with your palms facing each other. When you are ready, flex your hips and knees to drop your body until your upper legs are parallel to the ground. Then reverse the movement to stand back up. Be sure to keep your back straight and head up throughout the movement.
Weighted Twists
Weighted twists strengthen the muscles that rotate your trunk from side to side. To perform the exercise, stand with your feet about shoulder width apart and hold one or both of your weights in front of your belly with both hands. Then, while keeping the weight in front of your abdomen, repeatedly twist to the right and left. Be sure to keep your feet flat on the ground during the exercise.
References
- "Essentials of Strength Training and Conditioning (Second Edition);" Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Total Body Workout
- Exercise for Upper Back: Upper Back Training
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