Bicep curls, hammer curls, upright rows and single-arm sit-ups are some exercises that are performed with hand weights or dumbbells. Hand weights may be used to strengthen the arms, shoulders, core, chest and other areas.
To perform a bicep curl, hold a dumbbell of equal weight in each hand while standing. The arms should be straight with palms facing up. Bend the arms at the elbows and raise the weights to the shoulders. Keep the upper body still while bending the arms.
To perform a single-arm sit-up, lay face up on the floor with a weight in one hand. Raise the weight until the arm is straight. Bend the knee on the same side as the weight. Roll up with the core muscles into a seated position while holding the weight straight upward.