Hand weights workout

Add resistance by using hand weights to increase the intensity of your workout.
Published September 25, 2019

Hand weights workout


Regularly working out with weights offers your body a range of benefits. Not only does it help to improve your strength and maintain good balance and coordination, it also assists in retaining muscle mass and healthy bone density.

What you need
An exercise ball and two small hand weights.

Start with 8 to 10 repetitions of each exercise. Gradually increase to 12.


1. Bicep curls

Works: The front of your upper arms

How-to: Stand with feet shoulder-width apart, weights in your hands and arms by your sides. Bend the elbow of one arm and bring your fist to shoulder height. Lower. Repeat on the opposite side.

2. Shoulder press

Works: Your shoulders

How-to: Sit on an exercise ball with your back straight and, with the weights in your hands, hold your arms in out to the side with your elbows bent at 90 degrees. Engage your core and press the hand weights up and together over your head until they gently touch in a controlled movement. Slowly lower your arms to the start position. Repeat.

3. Narrow squats

Works: Your legs and bottom

How-to: Holding a weight with both hands, stand with your feet parallel and directly beneath your shoulders. Bend knees to a 90-degree angle and lower your bottom. Keep the weight evenly distributed through your heels and your knees above your feet. Squeeze your glutes as you go back up, pushing through your heels as you straighten your legs in between each squat.

4. Walking lunges

Works: Your legs and glutes

How-to: Start with your back straight, weights in your hands and arms by your sides. Leading with your left heel, take a big step forward and lunge down, bending both legs. Push up through your left heel and come back to standing. Repeat on the other side.

5. Arm extensions

Works: The back of your arms

How-to: Sit on an exercise ball and look forward. Hold the weight behind your head. Raise your hands up towards the ceiling and straighten your arms. Bring your arms down again slowly, keeping your elbows tucked in.