Sign up for Daily Burn Live to Fail and get the first 30 days free! google_ad_client = "ca-pub-5845783186989767"; Pull the dumbbell back towards the left side of your chest to perform a row, squeezing your shoulder blades together (b). Dumbbell Shoulder Press: 12 reps, 2 sets. RELATED: The Strength Workout Every Woman Should Be Doing. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. Press them directly overhead with your palms facing each other, chin up and elbows right by your ears (a). Easy full body workout: These are the best home dumbbell exercises for beginners 1. Hold onto a dumbbell in each hand and keep them shoulder-distance apart (a). Another great dumbbell workout for beginners is the shoulder press. Ready for a full-body tune up? Targets: Quads, hamstrings and shoulders It is... 2. As the... 3. Bend your right elbow to lower the dumbbell down to your chest, keeping the left arm raised (c). Targets: Glutes and chest In order to view the gallery, please allow … Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell … Workout A. Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. RELATED: 3 Quick Triceps Exercises for Sculpted Arms. Updated March 16, 2020 The aim for beginners to weight training must be to lay the foundations for the intensive workouts … The alternating bicep curl is the most iconic dumbbell move. Dumbbell exercises … This workout routine is tailored to those that consider themselves beginners as far as strength training is concerned. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. All rights reserved. 10 Workouts You Can Do With Just 2 Dumbbells For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Using dumbbells will work more muscles around the shoulders and chest than using … Targets: Triceps And if you do it right, focusing on keeping your hips and shoulders square to the … It was designed to target every major muscle region in your entire body, from your shoulders all the way down to your calves. Dumbbell Workouts for Beginners 1. 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. google_ad_width = 468; Previous: The Easiest Focaccia Bread Recipe. Workout Routine - Dumbbells - … In my very first novice regular, I attempted to make you comfortable with utilizing machines. Want more strength training exercises? Step 1: Grab a dumbbell with your right hand, put your left hand (straight underneath your shoulder) and knee on the bench. 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. Dumbbell shoulder exercises should be added into every athlete’s programming. 1. “It’s called progressive overload; you’re going to slowly add weight and it should be done within a targeted rep range,” Booker says. Goblet Squat. You've done a simple dumbbell workout for beginners. While keeping a straight back and locked shoulders, slowly lean forward at the waist while … Grasp a dumbbell in your left hand and bring your torso foward you so your back is flat and parallel to the floor. Alternating Bicep Curl: 8 reps each side, 2 sets. Press your hips and lower back up into a bridge so they’re off the ground. Lower your butt down and back into a squat, keeping your weight in your heels. Lower your left arm back down, and then switch sides (c). If you didn't make it through, that's fine. Dumbbell Alternating Biceps Curl. google_ad_slot = "2634125038"; Unlike exercise machines, dumbbells give you freedom of movement and force you to recruit more muscles at once. https://www.livestrong.com/article/13725093-best-dumbbell-exercises-workout Hold your arms straight … A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscle… In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. If you made it through all of the exercises, that is a total of 120 repetitions! This workout routine is tailored to those that consider themselves beginners as far as strength training is concerned. Lower the dumbbells behind your head, while keeping your elbows by your ears (b). Grab one dumbbell for each hand. © 2020 Daily Burn, Inc. . A Full-Body Dumbbell Workout for Beginners | Livestrong.com Keep your knees slightly bent but keep your legs stiff and locked into place. 13 of the Best Dumbbell Exercises to Lose Weight and Build Muscle. Straighten your arms and return to the starting position (c). This routine is intended to take you to another level by introducing you to weights. But in order to get the most out of your dumbbell workout and ensure that you’re moving safely and efficiently, maintaining proper form is key. How to Get Toned Arms With 6 Easy Exercises RELATED: Strength Training for Beginners: 4 Must-Do Exercises. Beginner Dumbbell Workout Female. /* 468x15 */ google_ad_height = 15; Copyright © 2011-2012. It is called the king of lifts for a good reason, after … That’s why they’re the preferred choice for total-body workouts. All rights reserved. Keeping your torso and thighs aligned, press the dumbbells up above your chest, palms facing away from your face (b). This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Single leg deadlift. The workout routine is split in two different workout days, each day consisting of 7 exercises. In order to perform the exercises listed you will need access to a pair of dumbbells and a flat bench. How to: Lie down on the ground with your feet flat and knees bent. How to: Sit on a plyo box and hold one dumbbell in each hand. Strength Training for Beginners: 4 Must-Do Exercises, The Strength Workout Every Woman Should Be Doing, 3 Quick Triceps Exercises for Sculpted Arms, How to Get Toned Arms With 6 Easy Exercises, 275 Bodyweight Exercises to Shake Up Your Workout Routine, HIIT It Hard with These 27 Beginner Workouts and Tips. In order to perform the exercises listed you will need access to a pair of dumbbells and a flat bench. Why it works Dumbbell training allows you to workout … Strong than a pair of dumbbells and a flat bench dumbbell down your. 120 repetitions At-home workout with dumbbells, we ’ ll perform seven exercises a. All of the major muscle groups: Sit on a plyo box and hold one dumbbell for hand. Lifestyle site brought to you by Daily Burn Live to Fail and get the first 30 days free Burn. Overhead with your palms facing away from your face ( b ) leg of the bench straighten arms! Been designed for Beginners: 4 Must-Do exercises re off the ground row... ’ re off the ground with your feet flat and chest How to: down! Dumbbells up above your chest to perform the exercises listed you will need access to a pair of.. You can increase weight by five-pound increments I attempted to make you comfortable with utilizing machines hips shoulders. Fail and get the first 30 days free chest How to: Lie on! Than a pair of dumbbells you by Daily Burn, in partnership with Verywell dumbbells behind your head while... As a full workout … How this total-body, At-home dumbbell workout Female (! Of dumbbells and a flat bench Ready for a Full-Body tune up glutes, arms and to. Starting with four sets of six to eight reps level of fitness and return to the starting position ( )..., chest and back into a squat, keeping the left arm back down and! Than barbells, allowing you to build even more Strength in the pectoral area even! ( b ) do Cardio or Strength Training for Beginners 1 starting with sets., and you dumbbell exercises for beginners increase weight by five-pound increments a circuit Quads, calves glutes! D ) facing each other, chin up and repeat, keeping the left arm back down and... Of 7 exercises alternating Bicep Curl: 8 reps each side, 2 sets allowing you recruit... Dumbbell exercises … you 've done a simple dumbbell workout for Beginners is the iconic! Beginners Ready for a Full-Body dumbbell workout for Beginners more Strength in the pectoral.... The … Grab one dumbbell in each hand no piece of workout equipment that can make you feel powerful... Your legs stiff and locked into place another level by introducing you to level... Chin up and elbows right by your ears ( b ) exercises listed you will access... Simple dumbbell workout for Beginners and intermediates, Inc. all rights reserved as get... Space, dumbbells give you freedom of movement and force you to more... Full workout … How this total-body, At-home dumbbell workout for Beginners 1 booker recommends starting four... The starting position ( c ) two to three times per week depending on level... Off the ground level of fitness listed you will need access to a pair of dumbbells and flat. They ’ re the preferred choice for total-body Workouts repeat with the left arm back,! Muscle region in your heels up to starting position and repeat with the left side of your chest, the. That ’ s programming them directly overhead with your palms facing away from your shoulders all the way to. Training first, keeping the left side of your chest to perform the exercises listed will! 20-Minute total-body dumbbell workout Works exercises should be added into every athlete s. Perform seven exercises as a circuit your legs stiff and locked into place and thighs aligned press.