10 Best Dumbbells Workout Exercises for Beginner 2024
Dumbbells are the ultimate solution for effective and versatile workout at home and gym. With the different weights, you can perform many exercises to target various muscle groups. Dumbbells are stable our muscles with building the main muscles and feels you the holistic and comprehensive workout experience.
Dumbbells are multipurpose workout equipment providing a diverse range of benefits. With a curated selection of 10 dumbbell workouts, you can explore and unlock the full potential of this dynamic training method, ensuring a well-rounded and effective approach to achieving your fitness goals.
Top 10 best exercises with dumbbells:
1. Bicep Curl
Bicep curl is the perfect basic exercise for beginner. The curl is the main rep for this exercise. This trick is not to go heavy for beginners.
Target muscles: Biceps, deltoids, brachialis and brachioradialis.
How to Do:
-> Keep your body straight. Take a deep breath.
-> Hold the dumbbells with each hand and let your arm relax and face your palm forward.
-> Maintain stable arms and relaxed shoulders as you curl the weights towards your shoulders, keeping your elbows close to your ribs. To optimize the results, exhale during the lifting phase.
-> Slowly return to the starting position, and repeat this again.
Beginners do three reps of 5 to 10 of these before taking a 45-second rest.
2. Shoulder Press
Shoulder press exercise with dumbbells is one of the most important workout for beginner. You can enhance your strength, stability and symmetry with the shoulder press. This one sided exercise is perfect for sculpting shoulder muscles and promoting overall upper body development. You can also perform standing shoulder press exercise.
Target muscle: Delts, traps, triceps, pecs, core
How to Do:
-> Commence by positioning your feet at shoulder-width apart, holding a dumbbell in each hand at shoulder height with an overhand grip.
-> Press the weights up until your arms are fully extended.
-> Slowly return to the start position.
3. Dumbbell Squat
Engage in the dumbbell squat to effectively target major leg muscles, including the quadriceps, gluteus maximus, hamstrings, and soleus. This comprehensive exercise contributes to leg strength and overall lower body development.
Target muscles: Quads, calves, glutes, abs, arms and grip strength
How to Do:
-> Stand with feet shoulder-width apart, gripping a dumbbell in each hand. Keep a straight head and back for balance.
-> Lower your torso by bending your knees, keeping head and neck straight. Ensure knees align with toes to avoid excess stress.
-> As you come back up, begin to exhale and use the heel of your foot to stabilise your legs as you return to starting position.
-> Repeat this for the recommended number of repetitions.
4. Dumbbell Bench Press
Dumbbells bench press is enhance your upper body muscles. A weight in each hands allows for a greater stretch at the bottom of the lift, building a bigger chest. Adjust the dumbbell weight for a personalized and effective workout.
Target muscles: Pecs, shoulders, triceps, forearms, lats, traps, rhomboids.
How to Do:
-> Lie on a flat bench holding two dumbbells over your chest with an overhand grip.
-> Push until your arms straight
-> Then back to lower under control slowly. Then repeat the exercise.
5. Dumbbells calf raise
Dumbbells calf raise is most important and perfect exercise to strengthen your calves muscles. This exercise is suitable for runners for better stability and balance which decreased the ankle and knee injuries.
Target muscles: Calves, grip strength
How to Do:
-> First you stand upright position with holding the dumbbells at your sides.
-> With your toes pointing forward, raise your heels off the floor and contract your claves.
-Slowly return to the starting position and repeat.
–>Choose a rubber coated dumbbells for beginners better workout:
Now a days the rubber coated dumbbells are mostly used for home and gym which are the perfect for beginners. Dumbbells are secured with knurling grip to hold your dumbbells with hand long time. The rubber coated on iron material dumbbells secured your floor for accidently fallen. They are ideal for various exercises targeting different muscle groups.
Choose a best dumbbells for your routine workout.
6. Lateral raise
The lateral raise is one of the best exercise to build your muscles of shoulder. This exercise direct target your shoulder muscles with each rep workout.
Target muscles: trapezius, deltoid muscle
How to Do:
Hold your dumbbell in each hand, down at your side standing or sitting position.
Keep your position straight and then slowly lift the dumbbells out to the side until your arms are parallel with the floor, your elbows slightly bent.
Bring your arms back in slowly then repeat the exercise again.
7. Bent over row
The bent over row is a one of the important exercise for beginner to build strength and preparation of movement of weight lifting. Beginners are perform this exercise with dumbbells which reduces the risk of injury.
Target Muscles: Upper and lower back
How to Do:
-> Hold your dumbbells in each hand and bend over at 45 degree angle and take a deep breath in.
-> Pull up the both dumbbells parallel towards the chest side.
-> Then down ward the dumbbells slowly. Then repeat the same steps again.
8. One Arm Swing
Master the kettlebell swing – a powerhouse move for engaging your back, lower body, and shoulders. This exercise boosts grip strength, coordination, and works key muscle groups. Ideal for a holistic body transformation, it adds dynamic momentum to your workout routine.
Target Muscles: Glutes and hamstrings, abs, quads, shoulders
How to Do:
-> Stand with your feet shoulder-width apart and hold the dumbbell in one hand.
-> Bend your knees and lower your torso to a 45-degree angle.
-> Keep your arm straight, thrust your hips forward, and straighten your knees.
-> Swing the dumbbell up to chest level as you stand up.
-> Repeat the movement, then switch sides.
9. Weighted Sit-ups
This exercise is a complete core workout, engaging and strengthening various aspects of your abdominal muscles. It works by stabilizing, flexing, rotating, and resisting rotation in your torso, providing a comprehensive workout for your core.
Target muscles: Core, abs
How to Do:
-> Start by positioning yourself in the decline bench, gripping a light weight with both hands.
-> Lower your torso down so that it’s parallel to the ground.
-> Hold the weight straight out from your chest, keeping your arms as straight as possible.
-> Rotate your torso and arms to one side as far as possible, twisting from low in your torso.
-> Pause for 1 or 2 seconds. Rotate back to center while also squeezing your core to perform a sit-up, keeping your arms straight and brining the weight overhead.
-> Repeat on the opposite side.
10. Dumbbells Fly
A dumbbell fly, also known as a dumbbell chest fly, is an upper body exercise that works the muscles in your chest, shoulders, and arms. It’s a classic bodybuilding movement that isolates the chest muscles to help them grow and become stronger.
Target muscles: pectoral muscles
How to Do:
-> Lie on your back and hold the pair of dumbbells
-> Keep a small bend in your elbow
-> Slowly take your arms down and out to the sides to finish level with your chest
-> Contract your chest muscles and lift your arms up and in to reverse the movement
Can we choose Adjustable Dumbbells?
If you are not able take a membership at gym, or you cannot afford the big prices machine in your home gym setup, rather than you can perform almost exercises with dumbbells to strength your body muscles.
Now the problem is how many variation you have to purchase for workout and the solution is Adjustable dumbbells. You can perform each and every dumbbells exercises with adjustable dumbbells. It is space saving equipment and also long durable for beginner home workout enthusiast. You can get many types of Adjustable dumbbells in market.
