Use of 5Lb Hand Weights

The use of 5 lb. hand weights are limitless when added to a fitness routine. These weights can bring resistance to any arm strengthening workout, which can help build muscle faster, according to the "Fitness Professional's Handbook." Use hand weights for increased upper body strength.

• 1

  Do arm curls. Sit in a chair holding the 5 lb. weights in your hands with your arms hanging down to your sides. Bend your arm at the elbow lifting the weight up to your shoulder, then back down. Keep your arm steady and do this for 15 repetitions, then switch arms and do the same.

• 2

  Perform an overhead press with your 5 lb. dumbbells. Do this by holding your arms with your hands level to your shoulders and weights in hands. From this starting position you will steadily lift your arms up to the air, at full length -- then back down to the start position. Do this for 15 reps.

• 3

  Lay on an exercise bench to perform a triceps extension. Lay on your back, raise arms with weights straight up above you, then lower your arms down so the weights are next to your ears. Perform 15 reps.