Sometimes it's easier to work out at home than in a crowded, crowded gym. If you feel this sentiment too, buy hand weights (also known as barbells) and try working your biceps, triceps, shoulders, back and chest!
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Method 1 of 6: Choosing Hand Weights
Step 1. Know what hand weights are used for
Remember that hand weights are also called barbells or dumbbells. Exercising with barbells is great for building strength, increasing defense, and building muscle.
Step 2. If possible, buy a set of barbells
It's a good idea to buy a variety of barbells so you can keep challenging yourself as you progress in your weight training. The standard combination barbells commonly purchased include two 2 kg barbells, two 5 kg barbells, and two 7 kg barbells. To test if this set suits you, take the smallest barbell. Lift and lower the barbell 10 times. If you're tired and feel like you can't do more than 10 times, the barbell set is too heavy.
Likewise, if you are experienced and find this barbell not challenging, buy a set of heavier barbells. A gym equipment store clerk can help you determine which barbell set is best for you
Step 3. Decide what kind of barbell you want
Some barbells have contours to guide your fingers, while others don't. Barbells also come in a variety of colors and materials, including metal, plastic, and rubber. Choose based on your personal preference.
Keep in mind that a barbell with a grip that's too wide can cause you to tire more than usual
Step 4. Determine how many repetitions are comfortable for you
Repetition is the number of movements you perform in a particular exercise. Below are a few different exercises you can do with a barbell. However, the number of repetitions you do depends on your comfort. Usually beginners start with 10-12 repetitions on each arm and then slowly increase the number.
Method 2 of 6: Train Biceps
Step 1. Perform alternating bicep curls
The bicep curl is a standard exercise performed with a barbell. Alternate between your hands so that your arms get the same exercise.
- Stand with your feet apart and flat on the ground. Hold a barbell in each hand and place your hands on each side of your body with your palms facing each other.
- Lift the barbell in your right hand up to your shoulders by bending your elbows to your chest. The inside of your forearm should be facing up.
- When lowering the barbell in your right hand, lift the barbell in your left hand in the same motion. Avoid jerking your body back to help you lift the barbell. If you do this, your barbell will be too heavy.
Step 2. Do a hammer grab
Another move to work your biceps.
- Hold a barbell in both hands with your palms facing your body. Hold your hands at your sides.
- Bend your arms and lift the barbell until the top of the barbell reaches your shoulders. The inside of your arm should be facing the side.
Step 3. Do a seated isolated dumbbell curl
Hand exercises in a good sitting position are done while watching TV. This exercise is called isolated because you only use one barbell.
- Sit on the edge of a chair or bench. Hold a barbell in your right hand and lower your hands until they reach your thighs.
- Lift the barbell until it reaches your shoulders. Hold for 5-10 seconds then lower back slowly.
- Repeat this step on your other hand.
Method 3 of 6: Practicing Triceps
Step 1. Perform a two-arm tricep extension
This exercise requires only one barbell. You can do it standing or sitting.
- Hold a barbell with both hands and place it behind your head. Your arms should be bent at right angles with your forearms at your sides and the barbell behind your head.
- Extend your elbows and raise your forearms so that your arms and barbell are straight above your head. Hold that position for a few moments then lower back behind your head at a right angle.
Step 2. Do the triceps kickback
You will need a mat or exercise table for this exercise. Straighten your left knee and left hand on a flat surface of the mat or table.
- Hold the barbell with your right hand. Place your upper arms parallel to your body, and your palms should be facing your body.
- Extend your elbows so that the barbell is lifted towards your back. Hold that position for a few moments then lower back down.
- Switch positions by placing your right and knee on the mat and extending your left triceps.
Step 3. Perform a lying-down extension
Lie on the floor or on a mat. If you have an exercise table, lie down on it.
- Hold the barbell in both hands so your palms are facing up. Position the outside of your arms up so that your arms form a 'V'. This is the resting position.
- Lift the barbell up by extending your arms. Hold that position for a few moments then lower back to the resting position.
Method 4 of 6: Working the Shoulders
Step 1. Do a palms-in shoulder press
Having toned shoulders can be very attractive, even very tight shoulders can be seen through clothes. Impress your crush with your pretty shoulders.
- Stand up, holding a barbell in both hands. Hold the barbell at shoulder level. Your palms should be facing each other.
- Extend your arms until they are straight. The barbell should be lifted straight up, hold that position for a few moments.
- Slowly lower your hands until the barbell is at shoulder level.
Step 2. Perform a seated shoulder press
Sit on the edge of a chair, mat, or exercise table.
- Raise the barbell to shoulder level with your palms facing forward.
- Push the barbell up. Extend your arms but don't make them completely straight.
- Hold the barbell at the top for a few moments, then slowly lower it until it's at shoulder level.
Step 3. Do a lateral raise
Lateral raises are a great standing exercise to tone and tone your shoulders. You can also do this in a sitting position, but instead of holding the barbell in front of you, hold it at your lower side.
- Hold the barbell in both hands and place it beside your thighs. Your palms should be facing each other.
- Lift and stretch your arms out to the sides until they are almost parallel to the floor. Hold that position for a few moments then lower back down.
Method 5 of 6: Back Work
Step 1. Do a wide row movement
Back training will not only make your back look good, but it will also keep your back healthy and strong. For this exercise, remember to exhale as you lift the barbell and inhale as you lower it back to a resting position.
- Do a squat by stretching your hips and knees. Hold the barbell in both hands so that your palms are facing your body. Start with the barbell position just below the knees.
- Lift the barbell straight so your hands form a right angle. Do not change the position of your knees and hips.
- Hold the barbell for a few moments and then slowly lower it to a resting position.
Step 2. Do the dead lift exercise
Dead lifts will work your arms, shoulders and legs.
- Hold a barbell in both hands while in a standing position.
- Squat down by stretching your knees and thighs. Do this with the barbell not touching the floor. Hold that position for a few moments.
- Slowly return to standing, without moving your hands.
Step 3. Bend your other leg
This is a body exercise that is prioritized to shape the back.
- Place a barbell in front of your right foot. Start in a standing position.
- Bend your body forward to grab the barbell with your left hand. You can bend your knees slightly to pick up the barbell if necessary.
- Lift the barbell up so that you are in a standing position with the barbell on your hips. Stand in that position for a few moments and then lower the barbell back to its original position in front of your right leg. Repeat this step on the opposite side.
Method 6 of 6: Chest Training
Step 1. Bench press using a barbell
You will need a mat or exercise table for this exercise. Lie down on a mat or exercise table with the inside of your knees touching the edge of the mat and your feet flat on the floor.
- Hold the barbell in both hands. Place your hands by your sides at chest level. Your palms should be facing your feet.
- Lift the barbell up. Extend your arms but don't keep them straight. Hold the barbell for a few moments, keeping your hands still.
- Lower the weight back to your chest and repeat this step.
Step 2. Do the Lying Fly exercise
You will need more exercise mats and tables. You should lie down with the inside of your knees touching the edge of the mat and your feet flat on the floor.
- Hold the barbell in both hands. Extend your arms up so they are perpendicular to your body, holding the barbell at body height.
- Lift the barbell up until it is next to you. Hold for a few moments then lower back to body height.
- Try to keep your elbows bent at the same angle throughout this exercise.
Step 3. Perform a straight-arm pullover
Lie down on the exercise table. The soles of your feet should touch the floor.
- Hold a weight with both hands and extend your arms above your head. You should try to spread your arms as far as possible.
- Raise your arms straight up. One end of the barbell should be facing up. Hold this position for a few moments.
- Slowly lower your hands back to the overhead position. Repeat.
Tips
- Perform one set immediately after completing the previous set, do not rest between sets.
- Start with one round and work your way up to three.
- Increase the number of moves on each round.
