5 Strengthening Dumbbell Workouts for Women

by hbz81250
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Women can benefit by exercising with dumbbell workouts and here are some of the best ones for them to use. Dumbbells have been around for many centuries, being used in Ancient Greece as well as India.

Dumbbells workouts should be an essential part of any fitness routine. Unlike other forms of fitness equipment, they can be adapted to suit individual needs. These are not made as one-size-fits-all.

Woman lifting dumbbells

The 6 Main Benefits Of Dumbbell Workouts

1. Dumbbells Do Not Need Experience

The good thing about dumbbells is that you do not need to be experienced to use them. Dumbbell workouts are simple to use and there is no need to master complex routines. All you need is dumbbells in a range of sizes to perform a variety of simple exercises.

2. Limitless Variety Of Exercises With Dumbbells

There is a limitless variety of exercises and workouts that you can do with dumbbells. They are widely available for you to copy or download. You can also make up your own dumbbell workouts to suit your needs. Take into account the different weights you have access to use.

3. You Can Use Dumbbells Unilaterally

In other words with dumbbells, you can exercise a single arm or leg without having to exercise the other one. With barbells and weights machines you do not have such an option. Being able to use dumbbells unilaterally can help you recover from injuries. Make your workouts better focused on your individual needs.

Bilateral exercises can make one side of your body more toned than the other. Using dumbbells will even things out for you.

4. Enhances The Coordination Between Brain and Muscles

Dumbbell workouts enhance the coordination between your mind and your muscles. By doing your routines you are improving your mind’s capacity as well as that of your body.

5. Dumbbells Are More Flexible Than Weight Machines

Weights machines are made for the average male. So men or women that differ in height and weight are not feeling the full benefit of using it. Even worse, it puts you at greater risk of picking up an injury.

Dumbbells are different as you can buy them in sizes and weights that suit your body. Whether you are bigger or smaller than the average man.woman exercising with dumbbells

6. Dumbbells Are So Varied

The beauty with dumbbells is that they are available in such a wide variety of shapes, sizes, and weights. That means they can be tailored to a wide range of exercise routines and the widest range of body types.

Picking The Best Weight Of Dumbbells

If you have just started to use dumbbells or any kind of weights, start off with a lighter weight. Going with too high a weight will increase the risk of injury.

For those of you that use dumbbells to get in shape and not build muscle keep the weights lighter. Simply increase the total number of repetitions for each workout.

Full-Body Dumbbell Workouts for Women

Grab a pair of eight- to 12-pound dumbbells

After warming up with five minutes of light cardio, do 12 to 15 reps for each exercise.
Then move onto the next one and follow the same format.
Do four sets in total.
Take about 60 seconds of rest between sets.

1. Squat to Overhead Press

  • Stand with your legs slightly wider than hip-distance apart.
  • Arms raised to shoulder height with elbows bent.
  • Holding weights near your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • This counts as one rep.

2. Dumbbell Deadlifts

  • Hold a dumbbell in each hand by your sides with straight arms and have a slight bend in your knees.
  • Lower the dumbbells toward the floor.
  • Keep your back straight, not curved or arched.
  • Your chest should be parallel to the floor.
  • Straighten up your torso so you have a straight body alignment.
  • This counts as one rep.

3. Dumbbell Lunges With Biceps Curl

  • Stand tall with your feet hip-width distance apart.
  • Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a biceps curl.
  • Lower your hips until both knees are bent at about a 90-degree angle.
  • Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
  • Now keep the weight in your heels as you push back to the starting position
  • This counts as one rep.

4. Dumbbell Bent-Over Row

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight.
  • Lift the dumbbells straight up to chest level.
  • Squeeze your shoulder blades together as you do.
  • Be sure to keep your elbows in and pointed upward.
  • Don’t arch your back.
  • Slowly lower the weights back to the starting position.
  • This completes one rep.

5. Seated Russian Twist

  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all.
  • It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Hold the dumbbell just below your chest.
  • Keep the weight close you and progress by moving weight further away from your body.
  • Pull your navel to your spine and twist slowly to the left.
  • The movement is not large and comes from the ribs rotating, not from your arms swinging.
  • Inhale through center and rotate to the right.
  • This completes one rep.

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