If you’re thinking about mixing up your training routine with some dumbbells, you’re in the right place to get the best exercises.
Dumbbells offer a great way to really put your body through its paces and sculpt some muscle in all the right places. Against trudging along on the treadmill or doing bodyweight workouts, picking up some dumbbells can help you carve out some serious gains and burn off that stubborn fat your body keeps hanging onto.
So where do you start when it comes to dumbbell exercises? In this article, we’ll detail why you should work out with them and list the best dumbbell exercises for women. So, keep reading to find out more!
The humble dumbbell is often overlooked in the gym in favor of kettlebells, barbells and actual machines. However, dumbbell exercises are amongst the simplest and most effective things to do, to add challenge and resistance to your workouts.
Dumbbells are commonly used for joint-isolation exercises like bicep curls, however they can offer a variety of strength outcomes, plus boost cardiovascular fitness and flexibility.
On a practical level, a pair of dumbbells are fairly inexpensive. They’re also virtually indestructible, and, if you’re a fan of home workouts, they’re quite easy to store away out of sight.
Dumbbells can work specific muscles but there are also multiple exercises you can do with them to boost everyday functional movements such as carrying heavy bags of shopping or catching the kids if they fall off a swing!
Training with dumbbells also helps to improve muscle imbalances that you may have developed from other sports or everyday movements. You can use them to update your workouts and keep your muscles constantly growing. Dumbbells also allow for a greater range of motion while working out, stimulating your muscles in ways no other equipment can.
In a nutshell, the benefits of training with dumbbell include:
What exercises can you do with a dumbbell? Most importantly, which are best for women? We take a look.
Give these exercises a go to add some tone to your upper body, midsection and legs. If you’re new to dumbbell training, be sure to follow the directions carefully or consult a fitness coach to avoid any injuries.
Trains: Pecs, triceps, shoulders
Rep count: 10-12 reps
Trains: Quads, calves, hamstrings, core, lats, triceps
Rep count: 15 reps
Trains: Back, glutes, biceps
Rep count: 12 reps
Trains: Glutes, abs, hamstrings
Rep count: 13-15 reps
Trains: Glutes, upper legs
Extra equipment needed: A sofa or bench
Rep count: 10 reps on each side
Trains: Obliques, abs
Rep count: 15 reps (one rep is a twist on each side)
Trains: Quads, glutes, hamstrings
Extra equipment needed: Box (ideally knee-high)
Rep count: 10 reps on each side
Trains: Shoulders, triceps, traps
Rep count: 10-12 reps
Trains: Biceps
Rep count: 10 reps (each arm)
If you don’t own a pair of dumbbells, you might want to invest in some. They can be a saving grace if you can’t make it to the gym for a workout.
What’s more, they make training a little more exciting. Since they have the capacity to go up in weight, you can overload your muscles and increase their growth and strength.
If you’re just starting out with strength training, work out with dumbbells between two to three times a week. Incorporate a few of these dumbbell exercises for women into your regime alongside your Hourglass Fit supply and you’ll be well on your way to a firmer, toned physique!