Dumbbell Exercises For Female Beginners

Instead use the dumbbell bench press for your upper body muscles. Exercise Sets Reps Legs 1.

10 Best Free Weight Exercises For Women Training Faqs

8 reps each side 2 sets.

Dumbbell exercises for female beginners. 12 pounds 15 pounds 20 pounds The weight should be light enough that you can do 12 to 15 reps of each exercise but heavy enough that rep 15 feels reasonably challenging to complete. Perform as many sit-ups as you like and keep your arms straight during the movement. Not only does training with dumbbells and barbells help you carve out a leaner curvier silhouette it also improves your health wellness and physical performance too.

Slightly lean back on the bench and hold on to the sides so you can stay on the bench. 12 reps 2 sets. Seated Cable Row 2 - 3 12 - 15.

Check out these dumbbell sets that are perfect for beginners. One Arm Dumbbell Row 2 - 3 12 - 15 3. Heres a beginner dumbbell workout.

Httpsbitly360sOPl FOLLOW ME ON FB IG AND TWITTER BodyFitbyAmy FIN. This exercise is designed to target the deltoids primarily the lateral deltoid. Dumbbell Workouts for Beginners 1.

Lie on the floor with holding a pair of dumbbells and keep your arms straight over your chest. Hold a dumbbell in each hand and sit on a bench with the weights on your thighs. Squat 3 - 4 6 - 12 2.

Lower your dumbbell to the side and repeat the same movement with the other arm. But its also involved in working out the supraspinatus and trapezius muscles. The benefits of weight lifting for women are becoming more and more well known.

Lock your elbows into your rib cage and hold a dumbbell in each hand. Goblet squat 12 reps Single-arm row 12 reps each arm Superset 2. Its no longer considered to be a male activity.

Httpbitly2En0HvR GET MY NUTRITION GUIDE HERE. Holding a dumbbell in each hand raise your arms to shoulder height bending your elbows at a 90º angle palms facing forward. Another great dumbbell workout for beginners is the shoulder press.

Dumbbell Lunge 2 - 3 12 - 15 3. Barbell Hip Thrust 3 6 - 12 5. It should take only 30 -- 45 minutes per workout.

Sit on the edge of a bench with your knees bent and a dumbbell between your feet. If youre just starting out take it easy at first. For more advanced dumbbell routines please click here.

You can use a barbell or set the bench at an incline or decline to change the movement. Bend your elbows and curl the dumbbells up squeezing your biceps at the top. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4.

Be sure to cool down once youre finished with the workout. Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back Arms Exercise Sets Reps Back 1. Recommended dumbbells for a beginner woman.

If you dont the next best option would be pretty much any other chest compound exercise dumbbell floor press any sort of push-up variation band chest press etc preferably one that is different in some way from the one youre doing earlier in this workout. Pull Downs 3 - 4 6 - 12 2. To help you work a set of weights into your regular routine scroll through for some of the best beginner dumbbell exercises you can do at home to work your entire body in a single workout.

CHECK OUT MY FULL PROGRAMS HERE. To perform a lateral raise stand tall. Do two or three sets of 10 reps each.

Step-up 10 reps each leg. Keep your feet pressed together tightly. The alternating bicep curl is the most iconic dumbbell move.

One exercise you may need to work on for a little longer is the dumbbell leg extension. Slowly lower your dumbbells in a controlled movement. Pull-Ups or Band Pull-Downs or Bent Over Dumbbell Rows choose one.

A 4 day per week plan using only adjustable dumbbells and an adjustable bench. 5 pounds 8 pounds 12 pounds Recommended dumbbells for a beginner man. Lift one dumbbell toward the shoulder rotating the arm as it moves up so that the palm is now facing upward.

Its ideal for the beginner or someone who has limited amounts of equipment available. The training sequence is as follows. The lateral raise primarily strengthens the shoulder muscles.

The main purpose of this routine help promote strength and muscle tone while giving your body a sense of balance and stablilization.

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