Lift hand weights to become stronger.
Almost anyone who wants to develop strength can improve muscle and body composition by performing simple exercises with hand weights. Begin regularly lifting small hand weights to work muscle groups in your upper body, and you should notice results within a short time. Although small hand weights might only weigh a pound or two, they can help you gain strength in arm or shoulder muscles.
Instructions
1. Sit straight in a chair, hold a hand weight in each hand and put your feet on the floor shoulder width apart. Extend your arms straight down at your sides and raise both arms together straight out to your sides at shoulder height. Hold your arms in this position for one second and then lower them slowly to your sides. Repeat this eight to 15 times, rest and then do another set. This exercise works your shoulders.
2. Perform seated biceps curls. With a weight in each hand, bend your arm at the elbow to bring a weight toward your chest, hold it there for one second and then slowly return your arm to a straight position again. Repeat the same movement with your other arm. Continue alternating your arms for eight to 15 reps each, rest and then do another set.
3. Work your triceps. Sit in the chair with a weight in one hand. Lift the weight with a straight arm and your palm facing your body. Place your other hand just under your elbow to support your straight arm, and bend your arm slowly at the elbow until the weight almost touches your shoulder. Hold your arm here for one second, then straighten your arm. Continue bending and straightening your arm eight to 15 times. Rest and work the other arm, doing two sets with each arm.
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