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At-Home Free Weight Exercises

At-Home Free Weight Exercises
Free weights take up little space. Photo Credit Jupiterimages/Goodshoot/Getty Images

Strength training can help reduce symptoms of chronic disease, such as arthritis and diabetes, according to the Centers for Disease Control and Prevention. Working with weights at home is convenient and can result in a more focused workout. Free weights offer variety with different sizes, and you can switch up your exercises as your fitness level advances. Boost the resistance level of your workout by increasing the amount of weight you use.

Biceps Curls

At home, utilize the foot of your bed as a seat to complete your biceps curls along with many other exercises. Begin with a light-weight dumbbell grasped in your hand. Place your elbow on your knee with the palm of the hand grasping the dumbbell facing your chest. Slowly lower your forearm until it is parallel with the floor. Complete the curl by raising your arm until it is perpendicular to the floor. Repeat the curl for a set number of repetitions determined by your fitness levels and goals.

Triceps Curls

Triceps curls, like biceps curls, work one arm at a time. Use the foot of your bed to kneel on while completing your triceps curls. Hold a dumbbell in the hand opposite the leg you are kneeling on. Hold your arm perpendicular to the floor with your palm facing toward your bed. Place your other hand flat on the surface of your bed. Raise your arm up behind your back. Slowly bend your arm at the elbow until your arm is completely bent with the dumbbell touching your upper arm. Complete the curl by extending your arm back behind your back. Repeat the triceps curl for a set number of repetitions before moving to a different exercise.

Walking Lunges

Walking lunges, a variation of the traditional lunge, works the hamstrings, quadriceps and gluteal muscles, and are another exercise you can complete at home. Hold a dumbbell in each hand and your arms by your side. Take a large step forward. Lower your body until the thigh of your front leg is parallel with the floor. Push up with your legs and bring your back leg to rest next to your front leg. Step forward with what was your back leg and repeat the process. Continue to repeat the steps until you lunge around the perimeter of your home or other set distance inside.

Dumbbell Squats

These squats also work the muscles in your legs. Completing dumbbell squats at home requires a small amount of space and you can do them while watching TV. Hold a dumbbell in each hand. Bend your elbows so that the dumbbells are resting at shoulder height. Place your feet shoulder-width apart and lower your body until your thighs are parallel to the floor. When you lower your body, do not raise your heels off the floor. Hold this position to the count of three and stand back up. Repeat the process throughout your workout.

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