Hand weights make excellent tools for strength training because they are inexpensive and come in a variety of weights starting with as little as 1 lb. Men often tone their upper arms with dumbbells, which are traditional tools for weight lifting. However, women can just as easily work their arm muscles with the same exercises that target the triceps, biceps and deltoid muscles of the upper arms.
Dumbbell Triceps Kickback
The dumbbell triceps kickback exercise uses a single dumbbell to work one tricep muscle at a time. The tricep muscle on the back of the upper arm works to extend the elbow, which means to move the forearm away from the upper arm. Begin standing up with your feet together. Step your right foot forward and rest your right hand on your thigh. Lean forward slightly from the waist but keep your back straight. Hold a dumbbell in your left hand with your arm bent to 90 degrees. The elbow should touch your side. Then, extend your arm straight behind you and pull your left shoulder back. Do not move your torso. Complete the kickback by bending your elbow again to 90 degrees. Work the right arm by switching the positions of your arms and legs.
Scaption and Shrug
The scaption and shrug exercise is two exercises put together. The scaption exercise works your arms and shoulders. The shrug targets your shoulders and upper back. The scaption and shrug exercise requires a pair of dumbbells. To perform the exercise, stand up straight and hold your arms straight at your sides. Turn your palms to face inward. Then, raise your arms at 30-degree angles from your body. Once your hands reach shoulder height, shrug your shoulders toward your ears. Lower your shoulders away from your ears and then lower your arms back to your sides.
Standing Dumbbell Hammer Curl
The standing dumbbell hammer curl works the bicep muscles on the front of your upper arms. A pair dumbbells is held in each hand with your palms facing each other. The arms begin in front of your body with your elbows at your sides. The knees are bent slightly and your shoulders are pulled back. Then, bend your elbows and raise the dumbbells up to your shoulders. This is called elbow flexion. It is the opposite movement as elbow extension and is controlled by the biceps. Keep your weight centered on the balls of your feet so you do not shift your bodyweight back to compensate for lifting the weights. Straighten your arms back to the starting position in front of your thighs to complete a hammer curl.
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