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Light Weight Training Exercises
by Heather Wilson
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Overview
Light weight training exercises build muscular endurance and toned muscles with a reduced risk of strain and injury compared to lifting heavy weights. Strong, toned muscles will not only make you look good but can also make it easier to accomplish everyday tasks such as carrying groceries and lifting children. Complete one to three sets of 10 to 15 repetitions to get the maximum benefit out of a light weight training workout.
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Dumbbell Lateral Raise
Grasp two light dumbbells in front of your thighs, with the palms facing each other. Position your feet hip-width apart, keeping the knees slightly bent. Slightly flex the elbows as you raise the dumbbells up and out, stopping when the arms are at shoulder level. Slowly lower the dumbbells back to the starting position, maintaining a slight bend in the elbows throughout the exercise.
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Dumbbell Biceps Curl
Grasp two light dumbbells with the palms facing forward on the outside of your thighs. Position your feet hip-width apart, keeping the knees slightly bent throughout the exercise. Bend your elbows in an upward arc toward the shoulders, pausing when the dumbbells are within four to six inches of your shoulders. Keep your upper arms stationary, wrists rigid and the shoulders relaxed. Pause briefly squeezing the upper arm. Slowly extend the elbows and return to the starting position.
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Dumbbell Triceps Kickback
Grasp a light dumbbell in your right hand with the palm facing the body. Kneel on a sturdy bench with the left knee and palm on the bench. Tighten your abdominal muscles to maintain a flat back. Bring your right upper arm flat against your side, with the elbow flexed at a 90-degree angle. Slowly kick the forearm and dumbbell in a backward motion, squeezing the back of the arm when it reaches parallel with your back. Pause before returning to the starting position, being careful to keep your neck in a neutral position throughout the exercise. Repeat on the opposite side.
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Pec Deck Machine
Sit in a pec deck machine with your body in contact with the pads. Adjust the seat so that your thighs are parallel to the floor and the feet are flat. Your upper arms should be even with your shoulders and parallel to the floor when your hands are holding the handles of the machine. Begin the exercise with the handles together in front of your face. Swing both handles out and back with control in a wide arc. To complete the exercise, return to the starting position by moving the handles back so they are in front of the chest.
