Things You'll Need:
- Loose clothing, especially your shirt
- 1 pair of hand weights , preferably plated hand weights
- A full body mirror
- Weight bench (optional)
-
Step 1
First, select the proper weight range to train with. Building strength with weights often uses less reps with more weight, so you are going to want to pick a weight range that you can do for 8 to 10 reps for at least 2 sets. The best way to do this is to pick 1 weight and do some loose curling while seated at least 5 times. If you can do that and it provides a little strain but no real pain, that's close enough to start.
-
Step 2
Warm up your upper body with some basic calisthenics like jumping jacks or a light jog. Do some shadow boxing for 1 minute. This will get you loosened up in order to reduce strain before weight training.
-
Step 3
Start with alternating bicep curls. Stand in front of the mirror looking at yourself from the profile position. Stand with your legs almost shoulder width apart. Hold 1 hand weight with your right arm facing down and your left arm holding the weight parallel to your left shoulder. Using only a slight bend in your knee and keeping your back straight, alternate positions with these weights, that is, bringing the right arm up and your left arm down simultaneously. Take only 1 second to alternate positions for 6 to 8 reps, counting 1 down and 1 up as a rep. Rest for 30 seconds and repeat between each set for 2 sets. If you find your self lunging or swinging the weights up to position (which can cause strain in your back), use a lower weight resistance.
-
Step 4
The next step is a military press with hand weights. Stand facing the mirror with legs slightly wider than shoulder width apart, arms down with weights in hand. Curl the weights up to your shoulders with wrists facing inward and elbows pinned to your body. Then turn your elbows out and parallel to the ground while turning your wrists outward as if you were showing off your biceps. Then press up in the air with both arms at head level. Reverse the process until your arms are back to the "down" position. This counts as 1 rep; do 2 sets of 6 reps. Again, take 1 second between each movement. Do not swing or lunge with your back.
-
Step 5
Stand with your legs spread apart in front of the mirror. Using a lower weight resistance than the previous 2 excercises, hold the weights with your arms extended all the way out as if you were about to hug a giant. Make sure your arms are as parallel to the ground as possible. Using a 5-second count, curl the weights to your shoulders without losing arm position. Hold for 5 seconds, and then curl them back into a straight position. Do this for 6 to 8 reps, 2 sets, resting for 30 seconds between each set.
