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Dumbbell Exercises for Women

As the dumbbell workout is great for anyone with any fitness abilities, these dumbbell exercises for women are especially great for beginners to advanced! Most dumbbell exercises can be tailored to what you want from a dumbbell workout simply by increasing the dumbbell weight and number of repetitions or sets.

Remember, if you are interested in your fitness then this could be one of the perfect workouts for you! Different types of dumbbell exercises work on different points on your body so you can focus on certain muscles or do a whole body workout if you wish.

5 Best Dumbell Exercises for Women

All of the following dumbbell exercises for women can be done as single-dumbbell or double-dumbbell exercises. You can increase the weight according to your strength, but start of with a dumbbell weighing less than 5lbs. If doing 10 repetitions of an exercise strains your muscles then choose a lighter weight.

  • Bent-Over Row: using a bench press, or some sort of raised flat service, place your left knee and hand on the bench with the dumbbell in your right hand, bring your hand towards your rib cage and lower it again, your face should be looking down at the bench
  • Chest Press: lying flt with your back against a bench press, holding the dumbbell(s) by your chest, raise your arm straight upwards and lower it again
  • Arm Pull-Over with Leg Crunch: lying flat on your back, holding a dumbbell in each hand straight above your head, raise your arms and legs slightly towards each other to feel a burn in your abs
  • Stiff-Leg Deadlift: standing straight with the dumbbell(s) by your side, bend forward at the waist keeping your back straight and return
  • Obliques: standing straight with one weight in your hand, bend the other arm upwards to hold your head, bend over to the side holding the weight

Include these dumbbell exercises for women into your dumbbell workout routine for best effects, visit our other pages for videos and more examples. View some of our dumbbell workout tips too, answer some doubts you may have!

 

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Dumbbell Exercises

Dumbbell exercises can range from easy to advanced and there are always loads to choose from. The dumbbell workout can be carried out at home or at the gym, on its own or incorporated in other workouts. So there’s no excuse to not give it a go!

The main purpose of dumbbell exercises, other than for your fitness, is to help build, tone and strengthen muscles. Each exercise is usually quite specific in its target area and you can combine them to create a dumbbell workout routine that works on the areas of your body that need the most help.

Best Dumbbell Workout Exercises

These are some of the most popular dumbbell exercises that you can choose from:

  • Dumbbell Fly: lying on an incline bench (no more than 30 degrees incline) with dumbells in each hand, bend your arms outwards holding dumbbells straight above and then stretch your arms upwards above your head
  • Bicep Curl: one arm at a time, bend your arm holding the dumbbell to your chest then extend your arm downwards and repeat
  • Shoulder Press: standing up straight with dumbbells in each hand, bend your arms at shoulder length holding the dumbells upright then extend your arms above your head
  • Lateral Raise: can be done with one or two dumbbells, with your arms lowered proceed to raise your arm, holding the dumbbells straight and in line with your shoulders
  • Dumbbell Upright Row: can be done one or two at a time, with your arms lowered holding the dumbbells, raise your arm, bending it and bringing the dumbbell inwards towards your chest

You should only use a dumbbell weight that is appropriate for your height and body weight, as well as your ability level. You can slowly increase the mass as your become more experienced or within your dumbbell workout.

Read some of our dumbbell workout tips for more information.