Arm Exercises for Women With Hand Weights

Osteoporosis and its precursor osteopenia are conditions in which a person has a low bone mass that can lead to an increase in bone fractures and injuries. Unfortunately, women are much more likely to develop these conditions than men, according to the National Academy of Sports Medicine (NASM). Resistance training and other weight bearing activities can help prevent bone density loss. Using hand weights to work your arms and other areas of your body will not only strengthen your muscles, but also result in stronger bones.

Standing Dumbbell Overhead Tricep Extension

The overhead tricep extension exercise is usually done holding a single dumbbell between your hands. You can also hold a dumbbell in each hand and press the weights together throughout the exercise. Standing during the exercise puts some stress on your legs as a weight-bearing activity, though you may sit down if you prefer. Hold a dumbbell vertically behind your head with your elbows bent. Squeeze your elbows together toward your head. Then, lift the weight over your head, but do not move your elbows forward. Return the dumbbell back to the starting position to finish a tricep extension.

Standing Dumbbell Hammer Curl

The standing dumbbell hammer curl exercise targets the front of your arms, specifically the biceps. Hammer curls are so named because you hold the dumbbells vertically like hammers, except that you usually hold the center of the dumbbells instead of the ends like you would a hammer. Stand up straight and hold a dumbbell in each hand with your arms straight at your sides. Your shoulders are pulled back and down away from your ears. Then, bend your elbows and lift the dumbbells toward your armpits. Next, straighten your arms to finish a hammer curl.

Side Raise With Dumbbells

The side raise with dumbbells exercise tones the front and sides of your shoulders to help sculpt and define the upper portion of your arms. The name pretty much gives away what is involved in the exercise. You basically raise your arms out to the sides while holding dumbbells. This exercise is easiest to do when standing up for a full range of arm motion. Begin standing tall with your feet hip-width apart and your arms straight at your sides. The dumbbells are held one in each hand with your palms facing inward. Then, lift your arms out to the sides toward the ceiling and up to shoulder level. Your shoulders remain down away from your ears as you raise your arms. Finish the exercise by lowering your arms back to your sides.

About this Author

Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.