Free weights are easy to use and effective in developing and toning your upper body. You can perform free weight exercises at home using adjustable dumbbells that come with a variety of weight plates, or in a gym using dumbbells or barbells. Whichever weights you use, lift the weight slowly and with proper form to avoid injury and achieve the greatest results.
Advantages
Working with free weights offers some advantages over machine weights, according to the American Council on Exercise. When you lift a weight using your hands, you naturally engage your core muscles to stabilize and balance your body, helping you get stronger. Additionally, you can perform numerous exercises with just two dumbbells or one barbell. Weight machines often just work one muscle per machine. Begin with lighter weights and add additional weight as the repetitions become easier.
Stability Ball Dumbbell Press
Your shoulders, chest, arms and abdominal muscles get a workout when you perform the dumbbell press. Sit on a stability ball holding a dumbbell in each hand. Move your feet away from the ball. As you move your feet, the ball will roll under your buttocks. Stop moving your feet forward when your shoulders and upper back are directly centered on the ball, your lower body is suspended in the air and your feet are flat on the floor. Place your arms perpendicular to your body. Bend your elbows, keeping your upper arms in contact with the ball. Exhale and straighten your elbows, lifting the dumbbells toward the ceiling. Lower the dumbbells and repeat eight to 12 times.
Hammer Curl
The hammer curl is a variation on the bicep curl. Stand upright with your feet shoulder-distance apart. Grasp the dumbbells and place your hands next to your outer thighs. Tighten your core muscles. Bend your elbows, lifting the dumbbells. Stop when the dumbbells and your forearms are parallel to the ground. Keep your palms facing each other. Inhale as you lower the dumbbells back to your starting position.
Dumbbell Triceps Extension
The overhead triceps extension works those hard-to-tone muscles on the back of your upper arm. Either stand up tall, or sit on a weight bench. Hold one dumbbell high above your head. Cradle the upper part of the dumbbell with both hands. Keep your head and neck in alignment with your upper body. Bend your elbow, lowering the dumbbell behind your head. Stop before the dumbbell touches your upper back. Exhale and lift the dumbbell back up. Repeat the motion 12 to 15 times.
Member Comments