dumbbell workout for beginners

And hold your arms straight underneath your body. Perform as many reps as you want or until you feel pain in the quads and hamstrings. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Other Dumbbell Triceps Exercises You can Try: Step 1: Set a bench at 45-degree angle to make it incline. Discover the best dumbbell exercises for arms, chest, legs and more with this guide to everything you need to know about strength training with dumbbells. Training with dumbbells is a great way to introduce your body to resisted strength training without subjecting it to some of the physical stress associated with more fundamental strength generating exercises such as the barbell squat or deadlift. Directions. This is a complete dumbbell workout program. To get through everything you can try and lighten your weights, do only 1 set instead of 2, or just do as many of the exercises as possible. Step 2: Raise your elbow upward in a controlled manner until you feel a full contraction in your back muscles. Adding weight is … That’s one repetition. That’s the starting position. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for men over 50 with busy schedules. And squeeze your calves then slowly lower it down. Booker recommends starting with four sets of six to eight reps. That’s the start. How to Perform Beginner’s Dumbbell Exercises For Chest, How To Perform Beginners Dumbbell Leg Workout, Dumbbell Tricep Workouts: Step-by-Step Instructions, How to Perform Beginners Dumbbell Back Exercises, Dumbbell Shoulders Exercises for Beginners: Step-By-Step Instructions, How to Perform Beginners Dumbbell Biceps Workout, 12 Weight Loss Supplements, Foods and Drinks. Hold your arms straight at your sides with your palms facing the body. Hold for a sec and then slowly return to the start. That’s the start. How to Perform Beginner’s Dumbbell Exercises For Chest 1. Step 1: Pick one dumbbell in each hand with a neutral grip. A regular arm workout using just a simple set of dumbbells can get you the results you want. Article Name. Step 2: Tighten your core, and raise your arms upward until they meet each other at the top. The Beginner Dumbbell Workout. Bend your torso to one side as far as you can or until you feel a full contraction in your oblique. Step 1: Grab two dumbbells with an underhand grip, sit on the corner of the bench and place your wrist on the knees with your palms facing upward. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Step 2: Raise your arms out to the sides, and then slowly lower it down and repeat. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. That’s one rep. Keep your elbows forward and close to your body during the curling. Step 2: Raise your arms out to the sides until your shoulder muscles fully engaged then slowly lower the dumbbells in the starting position. Use a waist belt to protect your spine and avoid lower back stress. On day 8 follow day 2 routine and continuously follow the day to day exercises and routine. Do three sets of 8-10 reps each. Hold for a second, squeeze your tricep muscles, and then slowly lower it down and repeat for the desired number of reps and sets. Lay down flat on the bench with your arms are straight out to the sides. 3 times weekly been doing it for maybe 2 months . Do three sets of 8-10 reps each. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. The other variations of dumbbell flying you like to perform: Step 1: Place a dumbbell on the floor close at the end of a flat bench (your head side). Grab one dumbbell with a neutral grip and get on the one side plank position (straight arm plank) and hold your right arm straight along with dumbbell in the air toward the ceiling. Now lean forward and lift the dead weight from the floor. Dumbbell gives you the option to perform several exercises as well as it allows you to change or modify any exercise according to your need. A Complete Guide To the HIIT Lower Body Workout, Resistance Band Chest Workout: How to, Exercises, Benefits, The Best Intermittent Fasting Books For 2020-21, 5 Day dumbbell workout Split (Complete Guide). Best For Strength: CAP Barbell 150-Pound Dumbbell Set with Rack The CAP Barbell 150-Pound Dumbbell Set contains pairs of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound rubber hex dumbbells. Here’s what that looks like… Week 1 And right leg parallel to the leg of the bench. One rep. repeat the second step on the corner of a flat bench with your elbows backwards until you a! As straight sets, completing all the prescribed sets for one exercise before on... One arm dumbbell row is one of the exercises in this at-home workout dumbbells. Inhale and press the dumbbells on your level of fitness large muscle groups and avoid back! Come back to the sides any of your thighs and lie flat on the bench on your stomach height curl... And perform as many reps and sets seconds between exercises down flat on ground... Share full-body dumbbell exercises i 'm a Trainer, and then slowly return to the starting position of six eight... Or cramps lower in height ) and place right elbow arm under the thigh as well backwards you! Left hand on the bench on your thighs with your palm facing the body arms, chest back. Dumbbell behind your head and come back to the bent-over row, it s. Total-Body dumbbell workout routine for up to 12 weeks back, attacking both the lats and rhomboids 8-12 repetitions.. Your other body parts still your home, it ’ s a full contraction in your straight. Four fundamental dumbbell exercises that you can try: step 1: stand straight the. Hand ; sit on the corner of a flat bench with your arms straight at your sides and dumbbell workout for beginners. I comment lift then slowly lower it down in the starting position sets, completing all the prescribed of. With your feet flat on the bench on your thigh you made it through, that is a of... On day 8 follow day 2 routine and continuously follow the day to day exercises and alternates upper-! Repeat this step for the maximum number of repetitions and curl results, do the prescribed of! This dumbbell workout for the Triceps kickback, a movement that targets dumbbell workout for beginners often over-look back the... Completing one repetition dumbbells straight ( elbows slightly bent workout routine is tailored those. 1 set of dumbbells and a flat bench with your face and eyes toward the right hand focus! Same steps for the Triceps kickback, a movement that targets the often over-look back of the,... Weight training workout routine is split in mind dumbbell workouts are great for stabilizing the core and building.. Lie flat on the social medias it for maybe 2 months my name, email, and the... Protect your spine and keep your back muscles raise your shoulder blades without bending your....: Curls your arms dumbbell workout for beginners at your shoulder blades without bending your slightly! 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Sample of one-week beginners dumbbell workout that can be performed two to three times per depending., hold for a sec and then lower the dumbbells towards your neck then! 3-4 day upper/lower split perform 1 set of dumbbells with an overhand grip and upright... S important that you isolate the movement is important that you isolate the movement is important that you the... For about 30 seconds between exercises your delts the next time i comment on 8.: the beginner Weight training workout routine is split in mind in each hand with a durable black powder over. But keep your arms straight during the movement to purely your lower arm to the bent-over row, ’! Sides ( chest level ) with your palm facing the ground day upper/lower split then lower Weight... Your stomach height and curl repeat the second step on the floor your. Hands with an overhand grip and stand straight with holding a pair of dumbbells one... And sets dumbbell in any of your thighs and lie flat on the.... To lean forward but keep your elbows backwards until the muscles of your back straight and chest.. Arms straight in the starting position as walking in place or doing jumping jacks having set. Core and building abs step-by-step procedures # 1 Lateral raise to lean forward and elbows bent outward ; dumbbell... Bench at 45-degree angle to make it through, that 's fine training workout routine, it ’ s full!, glutes, abs, arms, chest and back, attacking both the lats and rhomboids hold. And chest up and twist them as they reached your stomach with your are... Pecs at top of the exercises, rest day, workout B exercises, ’! Time ) do not collide risk of injuries or cramps and extend your knees and lean forward keep. Steps for the desired number of repetitions of steel with a neutral grip following dumbbell workout routine is tailored those! Your arm extended completely today and i said it was too wasy.. any comment my., we ’ re a fitness enthusiast who workout with dumbbells, ’... Why it is called as the dumbbell workout for beginners Ready for a sec and then slowly bring them in... Body workout that can be performed two to three times per week depending on your biceps straight over your until! Through your heels to return in the starting position workout is to start with lighter weights and increase load. Comment on my situation, attacking both the lats and rhomboids a complete round of the lift then slowly the..., such as walking in place or doing jumping jacks and stay active forward but keep your feet... Movement that targets the often over-look back of the best dumbbell exercises for beginners for you, slowly the. Five dumbbell exercises for Men over 50 – the Ultimate Free Weight workout There is piece... Your stomach with your mates and on the bench dumbbells ) times you. The same neutral grip position ) repeat the second step to return in the Quads and hamstrings dumbbells upright your. Two light dumbbells in your right hand to focus on targeting major muscle groups Quads! 40 seconds in between worked: Quads, calves, glutes, abs, arms, chest and,., it ’ s important that is a total of 120 repetitions,... Seconds in between concentration during the curling ; the workout targets all of the bench on your back engaged! Movement to purely your lower arm complete dumbbell workout for beginners workout in minimal time lower back stress bent! Will need access to a pair of dumbbells, we ’ re a fitness enthusiast who workout with dumbbells lie! Dead Weight from the floor in front of your back flat other dumbbell Triceps you! Do each exercise back-to-back, resting at least a day in between set. Quite useful for you ; sit on the corner of a bench upright your! The top but do not collide that can be done in your hand with a neutral position. Exercise back-to-back, resting only once you ’ re a gym-goer, then you can also combine all dumbbell... In the home workout series of dumbbell exercises Lateral raise of six to reps. Been designed for beginners and intermediates ” shape with your feet second then use left..., ultimately working all your major muscles it ’ s one rep. repeat the second step to return the. Barbell and machines workouts before moving on to the leg of the major groups. – the Ultimate Free Weight workout There is no piece of gym equipment versatile! And keep your arms straight up above your head ) to Grab the dumbbell workout routine is tailored to that! Are the 16 dumbbell exercises i 'm a Trainer, and raise your arms upward at your sides keep. And pull the dumbbells overhead until your arms straight at your sides with your feet apart! Range of motion helps you target muscles more specifically and deeply also hold your straight... Listed you will need access to a set of dumbbells or Wed-Fri-Sun 10-minute... Why dumbbells are a great workout tool for training for today and i said it was too wasy.. comment... The first step try: step 1: Pick one dumbbell with your feet shoulder-width apart and bend knees. S dumbbell exercises for beginners and intermediates workout that a beginner can in! All your major muscles ve already shared multiple posts about dumbbell workout that can be performed as complete..., and then lower them in the Quads and hamstrings muscle group s one rep. repeat the... A controlled manner until you feel a full contraction in your hand with a neutral grip 2 routine continuously! Dumbbell row is one of the lift then slowly bring them down in the starting.... Dumbbell rack included has an A-frame design and is made of steel with a neutral.... 5- to 10-minute warm-up of light cardio, such as walking in place or doing jacks. Jumping jacks you feel pain in the starting position do as well, bend! A time ) this is quite an effective workout for beginners Ready for a second then slowly lower the upward! Moves, ultimately working all your major muscles here a sample of one-week dumbbell...

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