Each movement on this list is also a great addition to any dumbbell workout routine and make for great dumbbell workouts for women. 2. 4. Why it works: This shoulder exercise forces the abs to both stabilize the weight at the top of the lift and keep your core from twisting under the uneven load. Try 3 sets of 15 repetitions with a light to medium set of dumbbells. Working the long head and lateral heads of the tricep mucles from the elbow up to the … Try 5 sets of 10 repetitions. There’s an infinite number of ways to build workouts with dumbbells. Keep your feet flat on the floor, and hold the weights right outside of your chest… Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Using dumbbells can be a great way to workout at home or at the gym. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. On the flip side, just like any other piece of equipment, we want to make sure we are performing the exercises correctly when doing any dumbbell workouts and with proper form to prevent muscle imbalances and injuries. This type of time domain allows for rest within each minute. Single-Arm Overhead Press. Hold for 1-2 seconds then return to the starting position. Shift your hips back and allow the dumbbells to slide down your legs. Extend at the elbows to press dumbbells back to lengthen the arms, squeezing triceps along the way. Separate your feet to about hips distance. So, what are the benefits of using dumbbells? Dumbbell exercises are great for at-home workouts because they don’t require much space. To perform this movement, you will need a step or a box that is between 15 and 20 inches or is at a height where when you place a foot on the box, that knee is in line with your hip. With a flat back and strong core, draw the dumbbells up towards your shoulders as you pull your elbows up toward the ceiling. Sit on the bench with your feet on the floor. Tips: You can use a Swiss ball to help support your body for balance. Subscribe to our health and fitness newsletter! Strength or weight machines are built for average-sized individuals, so while some modifications can often be made, people with longer or shorter arms, for instance, can get injured by using improperly fitting machines. Exhale and lift the dumbbells up in front of you until they’re at shoulder level. Almost all dumbbell exercises require you to stabilize your core before performing the lift. Bring the dumbbells back down to your shoulders to complete the repetition. Hold a pair of dumbbells by your sides with your palms facing your thighs. At the bottom of the movement, your palms … One at a time, draw the dumbbell to the front of your shoulder and then return to the starting position. Fast forward to the 17th century when dumbbells, as we recognize them today, were formed. Hold for 1 second, then push off your right foot and extend your right hip and knee to return to the starting position. Bring the front head of each dumbbell down toward the ground. Need to get in better shape? Stand holding dumbbells in front of your body with palms facing your legs. To do this exercise: With your palms facing forward, hold a dumbbell above each shoulder, at approximately chin height. Try these 20 best dumbbell weight exercises 1/ Floor press. Press the dumbbells overhead and finish with your biceps in line with your ears. Note that the numbers in parentheses (1, 2, etc.) Stand with your feet hips distance apart and your toes forward. 4. There are many exercises you can perform with dumbbells and though many of them are great free weight exercises, there are a number of exercises that fall into the category of functional training. Those four exercises will work almost your entire deltoid… Dumbbells can be used for a variety of exercises. We see the use of dumbbells in bodybuilding, This is one of the best reasons to begin working with dumbbells. Slowly lift the right leg until it forms a “T” with your body. Keep your chest broad and your core tight as you bend your knees slightly. Grab a pair of dumbbells at the arm’s length at your sides, with your palms facing one another. Dumbbells for women are the … Before you begin to press, make sure your elbows are bent and palms are facing each other. Dumbbells are an amazing training tool but when we use dumbbells that are too heavy, it increases the likelihood of practicing improper form and can lead to injury. Turn your palms away from your legs. Grab a pair of dumbbells, and position your upper back on an “exercise ball” with your knees bent at the 90 degrees. Stand and hold to dumbbells by your sides. Use both hands to hold a 2 to 3 pounds dumbbell. This is your start position. Skipping your warm-up can lead to movement imbalances, injuries and a sluggish workout performance. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Without letting go of the dumbbell, draw your right thumb to the front of your right shoulder to pull dumbbell off of the ground. Keep your knees slightly bent. Try a shoulder routine with lateral raises, sideline lateral raises, medial deltoid raises, and anterior deltoid raises. Stand with your feet shoulder-width apart. Free weights and in this case, dumbbells, came onto the scene as a staple part of physical fitness and strength training as early as ancient Greece and in a similar form in India. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. Then, step down with your left. And with a long list of exercises you can do with dumbbells, it’s a must have piece of equipment for everyone. Try this 20-minute dumbbell workout routine for a week. From this position, lower into a lunge by pushing your hips down and bending your back knee. Your body should form a straight line from your knees to your shoulders. The more consistent you are, the stronger and fitter you’ll get! By Stephanie Main, NASM-CPT, RYT 500, CF-L1, L2. So what are the best dumbbell workouts for women? This is the starting position of a deadlift. Keep your feet flat on the floor, and hold the weights right outside of your chest. Even back then, athletes and coaches understood the importance of strength and power for their performance and experienced a wide range of benefits in using this type of equipment. They allow you to customize workouts to your current physical fitness, target areas that are weak or unstable, and create balance and symmetry within the body. Switch sides and repeat. How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. In all cases, be sure to pick appropriate weights for your needs. Try 3 sets of 8 repetitions. Together, they boost your metabolism to burn calories and lose fat. Drive down into your feet to stand. Grab a pair of dumbbells, and position your upper back on an “exercise ball” with your knees bent at the 90 degrees. in Exercise Science, as well as numerous certifications in…, Naked Yoga: What to Expect From a Nude Yoga Class, 14 Best Ab Workouts for Men to Work Upper & Lower Abs, Hello, I’m Djohny Alexandre, BSES, NASM, ACSM, 30-Day Squat Challenge: Get Your Best Butt in 1 Month, What Causes Love Handles and How to Get Rid of Them, How to Lose 20 Pounds in a Month: 13 Expert Tips. Engage your core. Always warm-up prior to starting your workout. Try 5 sets of 10 repetitions. Alternate between side for 3 sets of 10 repetitions. Strength Training For Women: 30-Minute Home Workout. It is one of the main reasons why working with dumbbells is so beneficial. Athletes have been using dumbbells as a training tool for hundreds of years. Flex the right knee slightly so that you can lower your hip and body until your thigh is almost parallel to the floor. The weight of the dumbbells can vary but focus on maintaining good form before increasing the weight. Step onto the box with your right foot. 20 Exercises to Do at Your Desk — Get Fit at Work?! Keep your arms hanging at your sides and step forward to return to the standing position. Dumbbells … Workouts that involve both dynamic upper and lower body exercises with a metabolic movement like, Minute 3: 15x dumbbell stiff-legged deadlift, Minute 4: 10x dumbbell strict shoulder press, This second workout includes a few dumbbell exercise for women’s chest, arms and, 10x dumbbell front squat plus shoulder press, Do You Suffer from Excess Supination? Tighten your core (especially your abs and glutes) and drive the dumbbell … Commit to performing this workout 3-4 days per week. Bend your knees slightly as you bow forward at the hips. Then, return the dumbbells back to the starting position. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Target multiple muscle groups, increase strength, and build lean muscle with this 30-minute home workout. are clickable links to these studies. Don’t forget to keep your core tight and stable. Hold two dumbbells and bring the bottom heads of the dumbbells to your thighs. Keeping your right knee at a 90-degree angle, slowly raise your leg behind you until your thigh is almost parallel to the floor. Pause for 1-2 seconds, then return to the starting position. Workouts that involve both dynamic upper and lower body exercises with a metabolic movement like running or burpees will increase overall core strength and stability while improving your cardiovascular fitness. 2. By choosing a lighter set of dumbbells, your building good movement patterns while learning what weight is appropriate for the workout. If you have a pair of dumbbells at home and are stuck with doing just biceps curls, this 20-minute dumbbell workout is what you need. Alternate between your right and left side for 6 sets of 10 total repetitions. The motion should be small and controlled with the muscles, not with momentum driving the movement. (, The balance and stability required for many dumbbell exercises creates a scenario in which your mind and body must work together to perform these movements well. Pull your elbows up toward the ceiling to form a 90-degree angle for the start position. Keep your arms straight with a slight bend at the elbows. Conversely, dumbbells follow the natural biomechanics of your body (reducing risk of injury) and as mentioned above, train you unilaterally. The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. If form is starting to break, reduce the number of reps per round or select a lighter set of dumbbells. Lift your shoulders off the ground, open the legs, and bring the dumbbell through your legs as if your chopping between the legs. Stand with your feet hip-width apart. CAP Barbell Set of 2 Hex Rubber Dumbbell with Metal Handles, Pair of 2 Heavy Dumbbells Choose W… Try 4 sets of 7 repetitions. Stand hip-width apart with a few feet behind a box. 5 Day Dumbbell Workout Split Overview. 6. Continue for the prescribed number of repetitions. The dumbbells resemble a barbell, just on a smaller and more portable scale. How-to: Standing tall with feet under hips, hold weights by your sides in both hands (or hold onto the handle of a broom or mop like a barbell). Add some dumbbells to your fitness routine and build some metabolism-boosting muscle while toning your entire body. Bring your feet into a squat position or about shoulder-distance apart. Now, take a step back with your right leg. With two light dumbbells in either hand, stand with your feet hip-distance apart. The versatility, mobility and accessibility of dumbbells make them a favored piece of equipment for individuals and group fitness classes. Bring your feet to hips distance and keep your core tight and legs strong. There’s no other at-home workout equipment that I recommend more highly than a set of dumbbells … or one of those all-in-one varieties. Try 3 sets of 20 repetitions with a light to medium set of dumbbells. Dumbbell chest press. Three-pound dumbbells are perfect for working your shoulders. So, before you start your workout take at least 7-10 minutes to warm-up. With your toes turned forward (if mobility allows) and your feet completely flat on the floor, begin to shift your hips back and down into a squat. A good warm-up increases your heart rate and blood circulation, warms up large muscle groups through dynamic stretching and muscle activation and prepares your mind for the upcoming workout. Slide the right shoulder blade toward your spine, then bend your elbow to lift the weight towards your body. Step back with your right foot so that as you bring your right foot gently down to the ground, your left knee is stacked above your left ankle. in Exercise Science, as well as numerous certifications in nutrition and exercise including NASM, ACSM, and C.H.E.K. Step onto the box with your right foot while keeping your chest up. Keep your left leg only slightly angled. Lower the leg and return to the starting position. Repeat on the second side. Single arm row. What are the best dumbbell exercises for dumbbell workouts? But what’s the best dumbbell workout for women? In addition, dumbbells are great because you can add pairs of dumbbells at a time. As yoga continues to gain popularity in mainstream culture, it understandably passes through (sometimes oddly-specific) trends. Holding dumbbells, lift your elbows up, until they are in line with your shoulders, with your knuckles facing the floor. Tighten your abs and bend your knees to lower your body down until your thighs are nearly parallel to the ground. Turn your palms to face your legs. Hold the dumbbells above your head for a moment, then slowly lower … Once you are warm, then begin to move with weight. These type of dumbbell exercises mimic our bodies functional movement like squatting, pressing and pulling. 2. You need a pair of dumbbells about 10-15 lbs each. If you are not completing the set amount of reps with at least 15 seconds of rest before the next minute, reduce the amount of reps by 5. This four-week weight training workout routine will prove strength training for women … ... Lower back to start. Alternate each step up through each set. Do: 2 sets of 8-10 reps on left side with a 90-sec rest. The list below is a combination of functional movements like the front squat and deadlift with targeted dumbbell exercises like biceps curls and bent row. 5 Plantar Fasciitis Natural Remedies + 5 Key Stretches, Yoga Nidra: Bliss Your Brain Out with This Ancient (Little-Known) Practice, Home Workout for Legs: No Equipment Needed to Burn Fat and Get Strong, How to Exercise During a Pandemic: Your COVID-19 Workout Questions Answered, Yoga for Lymph Flow: A Gentle Practice to Support Your Immune System. It’s a great addition to any full body dumbbell circuit workout as well as a stand alone exercise. The variety of strict dumbbell movements like biceps curls, shoulder press, bent row and deadlifts, combined with the assortment of available dumbbell weights, makes working with dumbbells accessible for any level of athlete. Grab and hold a dumbbell in each hand. For example, if you had a workout that called for 50 squats, 25 push-ups and 10 burpees, you could perform the squats with dumbbells on your shoulders, a renegade row for your push-ups and a burpee deadlift for the burpees. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. To lift the dumbbells back up, keep your back and core tight as you press through your feet to stand up the same way you lowered down. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. Repeat to complete the prescribed number of repetitions. A quality dumbbell bench press will also spruce up those triceps … Grow your strength training library of equipment slowly and at your own pace. They knew then, what we know now. We see the use of dumbbells in bodybuilding, CrossFit, kickboxing and barre classes and in a similar form during Strongman competitions. This dumbbell exercise is a great exercise for improving your balance as well as your core and leg strength. Grab and hold a pair of dumbbells in each hand in front of your shoulders with your elbows bent. Place your left hand on a surface about your waist height and hinge over at the waist. Keep your head in line with your spine, upper arms … Dumbbell skull crushers are a push exercise that isolate the triceps or triceps brachii muscle. If you’ve been curled up on your couch on a steady diet ... Getting regular exercise is a great way to help you stay fit ... Yoga for lymph flow isn’t a common topic, but with so many ... Stephanie Main, NASM-CPT, RYT 500, CF-L1, L2, Free weights and in this case, dumbbells, came onto the scene as a staple part of physical fitness and. That’s one rep. Continue for the prescribed number of repetitions. Repeat on your left side. Focus on holding form throughout each movement and each round. By focusing on your core during your workout, you will ensure that you’re executing the movement with proper and safe form. Return to the starting position and repeat for the prescribed number of repetitions. With this type of training, you are more likely to create balance in strength between the right and left sides of the body. Many people often skip warm-ups as they don’t see the benefit is adding that time to their whole workout. Land with your heel followed by the rest of your foot. Exhale as you press the dumbbells up, ending with the weights above your head, your elbows slightly bent. This is your start position. They can be used in a wide variety of exercises and for nearly every muscle group. These fitness modalities recognize what the ancient Greek did about dumbbell exercises, that they are beneficial for developing raw power and strength, creating balance between the right and left sides of the body, and that using dumbbells can be just as effective as training with a barbell. During the warm-up, perform the movements without external weight. (1) We all have a dominant side and because of this, spending time strengthening our non-dominant side means an increase in overall strength. Notes: This was conventional deadlifts in the original routine, but the problem with doing a conventional deadlift with dumbbells is that it turns into more of a squat/deadlift hybrid exercise due … This improves not only your physical capacity but your mental capacity as well. *At the top of minute 6, being with 15x dumbbell front squats, then minute 7, begin with 10x dumbbell renegade rows, etc. As you come up to the standing position, press the dumbbells overhead until your arms are straight. They also offer athletes the chance to work unilaterally to improve strength and coordination. Warning Signs & Remedies for This Running Problem, A Weak Psoas Muscle Could Be the Cause of that Back Pain, The Best Knee Strengthening Exercises to Relieve Pain, 6 Benefits of Jumping Jacks + Circuit Routine, 10 Chair Exercises for Seniors — for Better Strength and Mobility. Lying flat on the floor, place your knees upwards and feet flat on the floor. Our team aims to be not only thorough with its research, but also objective and unbiased. But what’s the best dumbbell workout for women? Return to the starting position and complete the prescribed number of repetitions. 1. Lie on your back with the arms extended above your head and legs lifted toward the ceiling. Lie back and bring the dumbbells to your shoulders with the palms facing toward your knees. Step 3: Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells … Press down through the dumbbells while keeping your core and legs active and strong. Hold onto the dumbbells by your side. Try 3 sets of 8 repetitions. Bend the elbows slowly, bringing the … As part of your warm-up routine, practice the movements in your workout without external weight. Dumbells of this size should work for most of the exercises in the workout. Note that the numbers in parentheses (1, 2, etc.) Get down on the ground on all fours with your hands directly under your shoulders and your knees directly under your hips. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. That dumbbell exercises are beginner-friendly and versatile in both accessibility and movements. This second workout includes a few dumbbell exercise for women’s chest, arms and shoulders. The workout can be performed for up to 12 weeks. Place the dumbbell back on the ground and repeat on the left side. Stay on the toes of your back foot, using only for balance. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. This is one of the best reasons to begin working with dumbbells. 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