6 Easy Dumbbell Workouts For Beginners
Are you looking to get into lifting weights? There are many benefits to weight lifting, and it can help you to achieve a wide range of fitness goals. Plus, you should find that it is an activity that boosts your mental health as well. It is also an activity that is hard to get started with and intimidating. You will want a basic routine to start with, and you need to make sure that you are practicing the right technique and not overdoing it.
I have been weightlifting since October and it has gotten me through since then with my mental health.
In this collaborative post, here are a few easy dumbbell workouts for beginners that will show you the ropes and help you to get started.
Chest Press
Lie on a bench or on the floor with a dumbbell in each hand and your arms at a 45-degree angle. Push the dumbbells upwards and inwards towards the chest so that the weights almost meet at the top before slowly returning to the starting position. This will work out your chest, triceps, and shoulders and is one of the best weightlifting exercises to use.
Bicep Curl
Hold a dumbbell in each hand with your arms at your sides with palms facing forward. Try to keep your upper arms still and slowly lift up the weights towards your shoulders and hold at the top for a second before lowering the weights to the starting position.
Bent-Over Row
As one of the best dumbbell exercises for the back, the bent-over row hits many different muscles. To perform, you should bend at the waist while keeping your back straight and your core tight. Hold a light set of dumbbells in your hands with your arms straight out in front of you and then bend at the elbows and squeeze your shoulder blades together to bring the weights towards your chest before lowering back to the starting position.
Lateral Raise
You don’t need to use a heavy weight to perform a lateral raise. Start with a dumbbell in each hand with your arms at your side, slowly lift the dumbbell sideways with your arms kept straight. Once you reach shoulder height, try to hold the position for a second before returning to the starting position. This is a great exercise for strengthening your shoulders and triceps.
Dumbbell Lunge
To perform a dumbbell lunge, hold a dumbbell in each hand with your palms facing inwards, and then take a step forward, bending at the knee so that your front thigh is almost parallel to the floor. Step back to the starting position and repeat with the other leg. This will target your hamstrings, glutes, and quadriceps.
Overhead Tricep Extension
With just one weight in your hand, held over your head (use a light weight), slowly lower the weight behind your head, keeping your elbows forward until you reach your elbows at a 90-degree angle. Slowly bring the weight up to the starting position and repeat. This will hit the tricep muscle in the back of the arm (the secret to getting big arms).
The above exercises are basic workouts for beginners and will give you a balanced workout – just be sure to focus on technique as opposed to heavy weight when getting started, and you should soon notice positive results.
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