Five-pound hand weights might not sound like much, but they do have practical application when it comes to exercise. If you have never lifted weights before, for example, do not grab a set of 50-lb. dumbbells and attempt to do chest presses. This also goes for corrective exercises and exercises that focus on smaller muscles. Even though they might be light, it is still important to always use proper form.
Step 1
Execute a set of lateral raises to target the medial deltoids on the shoulders. Stand with your feet shoulder-width apart and hold the weights down at your sides with your palms facing you. Keep a slight bend in your elbows as you raise the weights up to your sides. Stop when your arms parallel the floor, slowly lower them back down and repeat.
Step 2
Move the weight backward to do triceps kickbacks. Stand with your right foot forward and left foot behind you. Hold the dumbbell in your left hand, bend forward at the hips and place your right hand on your thigh. Lift your left arm up so your upper arm parallels your torso and let your lower arm hang straight down with your palm facing in. Keep your upper arm tight to your body as you push the dumbbell backward. Stop when your arm is fully extended, lower the weight back down and repeat.
Step 3
Perform internal rotations to work your rotator cuff, the muscles that surround your shoulder joints. These are corrective exercises for rotator cuff injuries. Lie on your right side on a weight bench and hold one weight in your right hand with your upper arm resting on the bench right in front of your body, elbow bent 90 degrees and palm facing up. Lift the weight upward across the front of your stomach by rotating your lower arm. Hold for a second, lower your arm back down and repeat. Do a set of reps and switch sides.
Step 4
Lie face-up on a bench to do around-the-worlds for your chest. Hold the weights in your hands and extend your arms straight behind your head with your palms facing up. Move the weights in an arc until they are right above your thighs. Hold for a full second, retrace the same pattern to move the weights back to the starting point and repeat. Do not let the weights bang into each other at any point and keep your palms up throughout.
Step 5
Grab the hand weights to do pull over crunches. Lie flat on your back with your legs and arms slightly elevated and the dumbbells held in your hands with your palms facing each other. Move your arms and legs toward each other as you lift your shoulders off the ground. Stop when the dumbells are right in front of your shins and squeeze your abs forcefully for a full second. Lower yourself back to the starting position and repeat.
Things You'll Need
- Bench
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