Basic Dumbell Workouts for Beginners

 By Neon Teng | Published on June 21, 2022

The dumbbell is the most common and accessible free weight that is located in most gyms. They are highly versatile and are able to be easily incorporated into any workout routine. These free weights are fundamental in building your body strength as you are able to focus on a specific muscle group.

Basic Dumbell Workouts for Beginners

Here are some beginner-friendly dumbbell workouts that you can incorporate into your fitness regimen.

1. Bicep Curl

Simple and effective, the bicep curl offers one of the solutions to train your bicep and tricep muscle. When performing this movement, ensure that your back is straight and your arms are hanging by your sides. 

  1. Begin by holding one dumbbell in each hand. Rela your arms on the side of your body with your palm facing forward. 
  2. Keeping your upper arm and shoulder relaxed, begin to lift the weights towards your chest. 
  3. Stick your arm close to your ribs and exhale when contracting your biceps. Inhale when letting down the weight. 
  4. Repeat the process for  8-10 reps in a set of 3. 

2. Shoulder Press

This exercise will allow you to grow a strong broad shoulder as this exercise focuses on your deltoids. However, it also works your rotator cuff muscles, Improving flexibility. 

  1. Start by holding two dumbbells at shoulder height with an overhand grip.
  2. Evenly distribute your weight on your feet and engage your core.
  3. While breathing out, press the weights up towards the ceiling and over your head. 
  4. Pause at the top and your arms should be extended with a slight bend. 
  5. Slowly lower your dumbbells by bending your elbows and breath in. 
  6. Repeat for 8-3 reps in a set of 3.

3. Bench Press

This exercise can be done on a floor or by using a bench. By utilizing a proper form, the dumbbell bench press is able to actives various muscles group from your upper body including your triceps, pectoral muscles, and anterior deltoids

  1. Grab a pair of dumbbells that you can control and sit on the bench.
  2. When laying down, use your hips to push the dumbbells safely into position close to your chest.
  3. Push your dumbbells to the top and squeeze your chest 
  4. Slowly lower the dumbbells to your chest while keeping the chest engaged 
  5. repeat for 8-10 reps in a set of 3 

If you’re having problems with these exercises, please do watch our video by Coach Barry under the Dumbbell Body Toning Program for more tips and tricks to get the most out of your workout.

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