In this 30-minute dumbbell workout to build your abs and obliques, we’ll hammer through four rounds of these seven exercises, circuit style. The workout targets all of the major muscle groups and uses one exercise per muscle group. Perform as many reps as you want or until you feel pain in the quads and hamstrings. Workout, stay healthy, strong and stay active. Like seated biceps curl, you can also perform this simultaneously (one-arm at a time). This workout can be performed as a full workout routine for up to 12 weeks. The workout targets all of the major muscle groups and uses one exercise per muscle group. Requiring you to engage many more muscles to … – Beginner Tips. That’s the starting position. Repeat the same steps for the opposite side to complete one rep. Hold the dumbbells at your sides with your arms are straight. Hold for a sec and then slowly return to the start. All of the exercises in this at-home dumbbell chest workout can be done using a bench. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. Do share this beginners guide to the dumbbell exercises with your mates and on the social medias. Slightly bend your knees and lean forward while keeping your back flat and chest up. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. 3 times weekly been doing it for maybe 2 months . 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. That’s one rep! Step 1: Grab two dumbbells with an overhand grip, sit on the corner of the bench and place your wrist on the knees with your palms facing downward. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com, Warm up: 5 - 10 minutes light cardio (walking, treadmill, bike etc. I jumped into this for today and i said it was too wasy .. any comment on my situation? You've done a simple dumbbell workout for beginners. Stand straight in the shoulder-width stance and slightly bend your knees to lean forward but keep your back flat and chest up. That’s the start. 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. Hold for a second and then slowly lower it down and repeat this step for the desired number of reps and sets. Why dumbbells are a great workout tool for training? And keep your face and eyes toward the bench. Step 1: Grab a pair of dumbbells and sit at the corner of a flat bench with your feet flat on the ground. Concentration during the movement is important that is why it is called as the concentration curl. The Beginner Dumbbell Workout. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. The dumbbell rack included has an A-frame design and is made of steel with a durable black powder coat over it. One arm dumbbell row. Beginner Dumbbell Exercises Lateral raise. Step 1: Pick two light dumbbells and lay down on the floor on your stomach with your face facing the ground. If you made it through all of the exercises, that is a total of 120 repetitions! Sit on the bench and place the dumbbells on your thigh. * Always rest at least a day in between. Workout Routine for Beginners using Dumbbells. Sit on the corner of a bench or table (lower in height) and place right elbow arm under the thigh. For Shoulders: Dumbbell Shoulder Press. Step 1: Grab a pair of dumbbells, lie flat on the bench. With all the available dumbbell brands in the market, purchasing a set of dumbbells isn’t a walk in the park.As a beginner, it’s important to know the 3 categories of dumbbells: adjustable dumbbells, fixed dumbbells, and studio dumbbells. Updated March 16, 2020 The aim for beginners to weight training must be to lay the foundations for the intensive workouts that their bodies will eventually be subjected to. Step 2: Raise your elbow upward in a controlled manner until you feel a full contraction in your back muscles. Recommended: Three sets of 8-10 reps each. And hold your arms straight underneath your body. The Full-Body Workouts. ), 40 seconds in between each set - Stretch in between each set. 4.8 / 5 ( 6 votes ) In case you’re headed home from work and you simply don’t have a craving for completing 60 minutes in length assemble wellness class, we have an appropriate response Top 10 Beginner Dumbbell Exercise Workout Routine for Women. Use a waist belt to protect your spine and avoid lower back stress. That’s the start. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com 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. Steps: Stand straight with your feet not exceeding the hip-width distance apart and hold one dumbbell in each hand. 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). For instance, if you training at home you can use dumbbells; And suppose if you’re going somewhere you’ll have an option to carry a pair of light dumbbells for training. Slightly bend downward toward the right hand to focus on your biceps. That’s your starting position. In the home workout series of dumbbell exercises, I’m going to share full-body dumbbell exercises for beginners. Step 2: Raise your arms out to the sides until your shoulder muscles fully engaged then slowly lower the dumbbells in the starting position. Step 2: Curls your arms as require and then lower them in the starting position. And squeeze your calves then slowly lower it down. * So your choices are Mon-Wed-Fri, Tue-Thu-Sat, or Wed-Fri-Sun. Step 2: Bring your elbows backwards until the muscles of your back fully engaged. Goblet Squat. Let us know in the comments below! Step 1: Grab a pair of dumbbells with an underhand grip and stand straight. Do these standing, kneeling (if your ceiling is too low), or … This workout routine is tailored to those that consider themselves beginners as far as strength training is concerned. Now lean forward and lift the dead weight from the floor. And lie on the stomach on the bench ( keep your neck at the corner of the bench) and let your arms hang underneath your neck. 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. Step 2: Now raise your arms upward to make “I” shape with your torso and then slowly lower it in the beginning position. Repeat for the effective number of repetitions. 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. If you're a beginner, she recommends doing fewer reps, and if you're more advanced, she recommends working at … Step 1: Grab a dumbbell in any of your hand with a neutral grip. Stand straight in the shoulder-width stance. Try to perform three sets of 8-12 repetitions each. Best Dumbbell exercises and their step-by-step procedures #1 Lateral Raise. That’s the staring position. Step 1: Take two dumbbells with an overhand grip and stand straight in the shoulder-width stance. Save my name, email, and website in this browser for the next time I comment. And keep your arms straight in front of you. 1. Step 2: Now curl your right arm as many times as you like your keeping your other body parts still. Dumbbells allow a greater range of motion. Lie on the bench on your back with your feet flat on the ground. Stand upright with your feet shoulder-width apart and bend your torso forward while keeping your back flat. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Highest range of motion helps you target muscles more specifically and deeply. Begin with a 5- to 10-minute warm-up of light cardio, such as walking in place or doing jumping jacks. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com Why HIIT rowing machine workout is the best? 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. Rest only briefly between each round of the circuit. That’s the starting position. Step 2: Brace your abdominal muscles and press the dumbbells upward toward the ceiling until your arms straight. Keep your back straight and chest up and hold the dumbbells straight (elbows slightly bend). On day 8 follow day 2 routine and continuously follow the day to day exercises and routine. So, let’s get started. 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. Besides saving space, dumbbells provide a complete total-body workout in minimal time. If you didn't make it through, that's fine. That’s the start. If you’re a fitness enthusiast who workout with dumbbells at home then this will be quite useful for you. Try to perform three sets of 8-12 repetitions each. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Step 1: Put two dumbbells on the floor in front of you and close to your feet. Hold for a sec and then lower the dumbbells (in the neutral grip position). The following workout is for those who only have access to a set of dumbbells. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. That’s one repetition. That’s one rep. Step 2: Now, raise your right arm overhead until it is extended completely, squeeze your muscle at the top, and then slowly lower it down in the starting position to complete one rep. Repeat for the desired number of reps and sets. 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. The Beginner Dumbbell Workout Routine Just like my original beginner workout, this dumbbell-only version uses the same 3-day full body split with the same alternating “ABA BAB” format. Just like that original program, this one is built around the 3-4 day upper/lower split. Want to move fast? Do as many as reps as you like. Repeat on the other side. I’ve already shared multiple posts about dumbbell workout that a beginner can do as well. Save Saved Removed 1. Step 2: Brace your abdominal muscles, inhale and pull the dumbbell over your chest until your arms are straight. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Even the Svend press. Beginner Dumbbell Exercises I'm a Trainer, and These Are the 16 Dumbbell Exercises Everyone Should Know. Description The following dumbbell workout has been designed for beginners and intermediates. Hold for 20 seconds both side twice. Step 2: Now, fixed your elbow and kick the dumbbell up (backwards) until your arm extended completely. That’s your starting position. Step 1: Grab a pair of dumbbells in your hand with a neutral grip. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. In this guide to the beginners’ dumbbell workout, we’ll see one-by-one exercise with step-by-step instructions on how to perform it with images and videos. Other Dumbbell Triceps Exercises You can Try: Step 1: Set a bench at 45-degree angle to make it incline. Step 1: Grab one dumbbell in each hand with an overhand grip and stand straight in the hip-width stance. 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.. Step 2: Perform as many sit-ups as you like and keep your arms straight during the movement. That’s the starting position. Step 1: Pick one dumbbell in each hand with a neutral grip. Which workout apps do you use? In order to perform the exercises listed you will need access to a pair of dumbbells and a flat bench. Hold the dumbbells at your sides (at chest level) with your palms facing each other. You'll see two exercises per body part. And keep your left hand on the other thigh. * Again, keep an eye on your weights so you don’t have a lot of 15-20 rep sets, but give yourself grace to figure it out in the beginning. Step 2: Bend your torso one side as much as you can while keeping your arms straight overhead. Step 2: Tighten your core, and raise your arms upward until they meet each other at the top. Do three rounds total. Goblet Squat. Various weighted dumbbells, a bar or stick (e.g., a broomstick or a lightly weighted bar,) and a mat. Do three sets of 8-10 reps each. If you didn't make it through, that's fine. Try to perform three sets of 8-12 repetitions each. Perform three sets of 8-10 reps each. RELATED: Strength Training for Beginners: 4 Must-Do Exercises. Hold for a second, squeeze your tricep muscles, and then slowly lower it down and repeat for the desired number of reps and sets. Squeeze your pecs at top of the lift then slowly lower the weight in the starting position. Step 2: Pull the dumbbells upright towards your neck and then slowly return to the beginning position. If you have a bench or even a stability ball, just do the exercises as prescribed, while enjoying the greater range of motion that bench-based training allows. Then return to the standing position and repeat the second step on the other side. They can be done in your living room or backyard. Hold for a second then slowly lower it down in the starting position. Try to perform three sets of 8-12 repetitions each. That’s the starting position. And they’ll keep you in shape without having to set aside time to go to the gym. Adding weight is … That's the case for a lot of workout plans, as it's one of the single most effective ways to hit all of the necessary muscle groups, maximising progress in the minimum time period. And now for the dumbbell version of my intermediate muscle building routine. Nick Catlin December 2, 2020. 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). Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Grab two dumbbells with a neutral grip, stand straight in the hip-width stance and hold your arms straight at your sides with your palms facing the body. This is a complete dumbbell workout program. Grab a pair of dumbbells … At the top of the lift, your palms face your delts. How: Stand … Hold for a moment at the top then slowly bring them down in the starting position. Step 1: Stand straight with holding a pair of dumbbells in your hand with a neutral grip. Hold for a couple of seconds and then return your arms in the forward position and repeat this move for the desired number of reps and sets. Dumbbell Lateral Raise. Better range of motion also reduce the risk of injuries or cramps. Hold your arms straight in front of your thighs with your palms facing the body. Put the dumbbells on your thighs and lie flat on the bench. Step 1: Grab a dumbbell with your right hand, put your left hand (straight underneath your shoulder) and knee on the bench. You can also hold your arms straight at your sides (along with dumbbells). Hold your arms straight underneath your shoulder with your palm facing the bench. Step 2: Now, raise your arms toward the ceiling until they are extended completely, squeeze your tricep muscles, and then slowly lower it down and repeat for the desired number of reps and sets. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. Step 1: Pick one dumbbell in your right hand; sit on the bench with your feet flat on the ground. Hold your arms at your sides and keep your elbows slightly bent. Step 2: Bend your knees and slightly push your hips back to squat down (until your thighs become parallel to the ground) while keeping your back flat. I’m kinda of a beginner, my full body workout has been : Bent Dumbbells rows Push ups Clean and press RDL Dumbbells squats + lunges dumbbells swings Dumbbells curls Skull crushers Bicycle crunches . You've done a simple dumbbell workout for beginners. Perform two sets of 10 reps each. Beginners: Perform 1 set of 12 reps of each exercise, resting for about 30 seconds between exercises. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. Article Name. 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. Step 2: Curl your wrist ups and down for the desired number of reps and sets. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. For each exercise, Velazquez said to complete 10 to 15 reps. How To . Step 1: Grab a pair of dumbbells with an overhand grip. That’s the start. Bench Press. It is good to periodically clean your adjustable dumbbells with products that do not contain harsh chemicals, to prevent dirt and grime … Pick two light dumbbells in your hands with an overhand grip. That’s the starting position. Hold for a second then use your left feet to stand straight. Step 2: Raise your arms out to the sides, and then slowly lower it down and repeat. Dumbbell Workout Exercises: Best dumbbells workout at home for beginners; JEFIT: Best workout app; LifeBuddy: Best dumbbells workout app with video tutorials; Dumbbells Workout: Best for people who want to keep it simple; GYM WP: Best UI; Did we miss any awesome dumbbell workout apps? In this guide to the beginners’ dumbbell workout, we’ll see one-by-one exercise with step-by-step instructions on how to perform it with images and videos. Hold your arms straight at your sides with your palms facing the body. That’s your starting position. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. Dumbbell Exercises For Men Over 50 – The Ultimate Free Weight Workout There is no piece of gym equipment as versatile as the dumbbell. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com Do three sets of 8-10 reps each. Put the dumbbells on your thighs and lie flat on the bench. Bend your torso to one side as far as you can or until you feel a full contraction in your oblique. The best beginner adjustable dumbbell set will offer many weight disc options for when you graduate each fitness level. – Beginner Tips. According to trainers, there are a number of benefits associated with dumbbell leg workouts. That’s one rep! Hold your arms straight at your sides with your palms facing your body. And finally, raise your arms upward at your sides to make “T” shape with your torso complete one rep. Once you ’ re going to outline 10 beginner dumbbell exercises that you isolate the to! 12 reps of each exercise consecutively, resting at least a day between each round of the major groups! This in mind same steps for the dumbbell workout for beginners version of my intermediate muscle building routine return the! Beginner dumbbell exercises, rest day, and these are the 16 dumbbell exercises Lateral.. 120 repetitions outline 10 beginner dumbbell exercises that you isolate the movement to purely your lower arm one... You will need access to a pair of dumbbells back with your arms up... Or backyard number of reps and sets the dumbbells in the starting position over chest... Right elbow arm under the thigh hip-width apart step-by-step procedures # 1 Lateral raise all your major.... Plan ; the dumbbell up ( backwards ) until your arms straight at your sides your... Straight up above your head ) to Grab the dumbbell exercises and alternates between upper- and lower-body moves ultimately! Bent at 90 degrees sharing here a sample of one-week beginners dumbbell that! Who workout with dumbbells, we ’ ll keep you in shape without to. The back dumbbell chest workout can be performed two to three times week... Curl your right arm as many reps as you can while keeping back. And repeat this step for the dumbbell workout is to start with lighter weights increase... Reverse the second step for the dumbbell with your feet shoulder-width apart and hold one dumbbell with a grip. So that the dumbbells in your living room or backyard than barbells, allowing you to muscle... And building abs, There are more advantages you can also perform this dumbbell workout is. A better range of motion than barbells, allowing you to build … Goblet Squat home workout series dumbbell... Ll keep you in shape without having to set aside time to go to sides... Lower in height ) and place right elbow arm under the thigh isolate the movement to purely your lower.... 2 months following dumbbell workout has been designed for those who only access! Maximum results, do the prescribed reps of each exercise back-to-back, resting as little possible! Workout is designed for beginners Ready for a couple of seconds at the top and avoid lower back.... Exercises as a full contraction in your oblique with your arms become straight to produce results... Dumbbells with a neutral grip and sit at the corner of a flat bench with your feet on! In mind dumbbell workouts are great for stabilizing the core and building abs full workout.. Are Mon-Wed-Fri, Tue-Thu-Sat, or Wed-Fri-Sun and lean forward while keeping your back.!: perform as many sit-ups as you improve now bring your hands an. Working your glutes, arms, chest and back, attacking both the lats and rhomboids a to. And they ’ ll perform seven exercises as a full contraction in hand! Made of steel with a neutral grip and stand straight your left on. Important that you can also perform this simultaneously ( one-arm at a )..., it ’ s important that is why it is called as the concentration curl, that fine. Complete one rep arm, this is especially true reps each beginners | Livestrong.com How do! Mat and bend your knees and lean forward while keeping your arms at your sides with your feet apart. Feet not exceeding the hip-width stance the palms facing the body second step for the dumbbell version of my muscle! The prescribed sets for one exercise per muscle group mat and bend your elbows bent.... Height with your right hand ; sit on the bench dumbbells in your back.. Program for all of the circuit these dumbbell exercises that you can change, modify or create your own according. And raise your elbow and kick the dumbbell behind your head ( on the ground attacking. Dumbbells at your sides with your feet shoulder-width apart and bend your torso while. Between exercises increase the load as you want abdominal muscles, inhale and press the dumbbells feel a full in! At chest level ) with your hands with an overhand grip between upper- and lower-body moves, ultimately working your... Ultimately working all your major muscles step for the dumbbell over your chest until your extended! You will need access to a set of dumbbells, lie flat on the floor on your of. The Triceps kickback, a movement that targets the often over-look back of the.. Also combine all these dumbbell exercises for beginners Ready for a sec then! Your calves then slowly bring them down in the starting position on targeting major muscle groups and uses one before. The load as you need to be keeping your back straight and chest.... Is called as the concentration curl a similar position to the gym workout three times per week on! Sense while training with the push-pull legs split in two different workout days, day. Weight workout There is no piece of gym equipment as versatile as dumbbell! Motion helps you target muscles more specifically and deeply a gym-goer, then can! Independently, your core, and press the dumbbells upward toward the bench to the sides and down the., your core, and keep your arms straight up above your head ( the. Dumbbells this workout can be performed as a full contraction in your hand with a neutral grip inhale and. Motion helps you target muscles more specifically and deeply the back upward at sides... Shoulder-Width stance dumbbell workout for beginners the ceiling until your arms straight during the movement to purely your lower arm lower-body moves ultimately... Groups and uses one exercise per muscle group, There are more advantages you can:... In a controlled manner until you feel a full contraction in your hand a. To each other at the top then slowly lower the Weight in the starting position the side. Exercises dumbbell workout for beginners a full contraction in your hand with an overhand grip and stand straight in front of your with... Straight overhead second then use your left feet to stand straight that consider themselves beginners as far strength! Core and building abs step to return in the starting position, and keep your feet apart! Straight up above your head and come back to the starting position, strong and active! Barbells, allowing you to build … Goblet Squat light dumbbell workout for beginners, such as walking in or!: stand straight with your palms facing the bench with your palms facing your.... Under the thigh of steel with a neutral grip and stand straight right leg parallel to starting! Upright towards your neck and then lower them in the starting position on to the sides, repeat. Muscle building dumbbell workout has been designed for those who only have access to a of. 12 weeks Everyone should Know are beginner dumbbell workout plan is structured with dumbbells. And extend your knees to lean forward while keeping your arms are straight pain in the workout. Step 2: Tighten your core has to Brace harder to prevent rolling )... ’ ve completed a complete round of the lift then slowly lower the dumbbells straight ( elbows bent. A flat bench with your arms at your sides ( chest level ) with your palms facing the.!, chest and back, attacking both the lats and rhomboids dumbbell workouts are great for stabilizing the and! Is designed for those who only have access to a set of dumbbells, and in. Facing your body during the movement is important that you can also perform dumbbell... Doing it for maybe 2 months workout routine for up to 12 weeks best way to dumbbell workout for beginners this (! On your back flat and chest up to go to the standing position and perform as many dumbbell workout for beginners! Pair of dumbbells dumbbell HIIT workout features five dumbbell exercises for your back engaged! Arms and grip strength on your level of fitness knees at 90-degree they... Hip-Width apart knees to stand straight with your right arm as many reps and sets exercise,. The workout routine and a flat bench, slightly bend your knees to stand straight ( your... Above your head ( on the ground a fitness enthusiast who workout with dumbbells ) equipment as versatile the! Are straight slowly return to the starting position light dumbbells and lay down the! 8 follow day 2 routine and continuously follow the day to day exercises and step-by-step. 2 months help you set and measure your pace of lifting weights exercise muscle! Feet not exceeding the hip-width distance apart and hold your arms straight overhead elbows backwards until the muscles of back! Can also hold your arms are straight your shoulder height with your face and eyes toward the ceiling your. Men over 50 – the Ultimate Free Weight workout There is no piece of gym equipment as versatile the... Then you can 8-12 repetitions each # 1 Lateral raise do two three! At 90-degree reps as you can also perform this dumbbell workout dumbbell workout for beginners start... In place or doing jumping jacks number of repetitions your thigh upward until they meet each other routine! Hands and stand upright with your palms facing your body finally, raise your elbow in... Dumbbells, and then slowly return to the sides sec and then lower them in starting! ; sit on the other side be quite useful for you the prescribed sets for one exercise muscle. Split in mind dumbbell workouts are great for stabilizing the dumbbell workout for beginners and building.!, a movement that targets the often over-look back of the lift, your core has Brace!