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Best Dumbbell Workouts For Beginners

What’s up Gym Rats how are you? We hope you are well, and even if you are not, you will feel very good after reading this article because in this article we will discuss dumbbell workouts for beginners. Some gym rats don’t like working with machines and prefer dumbbells, so this article might work for them too. Before we show you dumbbell workouts for beginners, let’s find out if the dumbbells you have are enough for you.

What Is A Good Dumbbell Weight For Beginners?

The answer to this question can of course vary depending on your goals, level and many other factors, but today’s article is for dumbbell workouts for beginners.
Why is an adjustable dumbbell perfect for you? Because adjustable dumbbells are a lifesaver for gym rats who train at home, you can find a dumbbell set that I use myself for them from the link below.


Do you lack equipment at home and have budget problems? No need to worry, we have an article where we examine the best home gym equipment under 100 dollars, just click the button to reach our article

Is 10kg Dumbbells Good For Beginners?

Yes, maybe you can do a good beginner biceps workout with 10kg dumbbells, but when it comes to muscle groups like back, chest and legs, 10kg dumbbells will not work for you. It might be good to buy a set of dumbbells or adjustable dumbbells

Dumbbell Workouts For Beginners

We will show you a few exercises for each muscle group, all of them basic and suitable for beginners.

Biceps Dumbbell Workouts For Beginners

Dumbell Curl

We embedded a video explaining the most basic biceps exercise, the dumbbell curl

Dumbbell Hammer Curl

Have you been looking for a exercise that will develop both your forearm and your biceps? Here is the exercise you are looking for, the dumbbell hammer curl, here is how the exercise is performed;

  1. Starting Position:
    • Stand upright with your feet shoulder-width apart.
    • Hold a dumbbell in each hand, with your palms facing inward toward your body.
    • Draw your shoulders back and maintain a straight back posture. Keep your chest slightly out to establish a stable foundation.
  2. Executing the Exercise:
    • Slowly raise the dumbbell in your left hand upward, keeping a slight bend in your elbow. Your palm should remain facing inward throughout the exercise.
    • When the dumbbell reaches shoulder level, hold for a second and squeeze the muscles. This step targets your forearm muscles.
    • Next, repeat the same exercise with your right arm. Alternate between both arms in a sequential fashion.
  3. Lowering and Repetition:
    • As you lower your left arm, bring the dumbbell back to the starting position, and then repeat the same process with your right arm.
    • Perform the exercise in a controlled and slow tempo. Complete your set by alternating between both arms for an equal number of repetitions.
    • Begin with lighter weights initially and gradually increase the weight as you continue to build strength.

Triceps Dumbbell Workouts For Beginners

Dumbbell Seated Overhead Tricep Extension

Dumbbell Seated Overhead Tricep Extension is an excellent choice, a exercise that is difficult to get used to but will greatly contribute to your strength and tricep development. Here’s how it works;

Dumbbell Seated Overhead Tricep Extension
Credit: WeightTraining.guide
  1. Hold the Dumbbells: Grab dumbbells of appropriate weights in both hands. Hold the dumbbells with your palms facing upward. Bend your elbows and lift the dumbbells above your head; this is the starting position.
  2. Sit Down: The first step is to sit on an exercise mat or a gym bench, keeping your back straight. Bend your knees and keep your feet firmly planted on the ground.
  3. Extension: While holding the dumbbells above your head, slowly extend your elbows, keeping your upper arms stationary. Pause for a second with your elbows fully extended, squeezing your tricep muscles. Then, bend your elbows again to return to the starting position. Repeat this motion for a specific number of repetitions.

Dumbbell Seated Overhead Tricep Extension is an effective exercise for targeting and strengthening the tricep muscles. Always maintain proper form and use the weights in a controlled manner to minimize the risk of injury and maximize the benefits. Adding this exercise to your workout routine can help enhance your tricep strength.

Shoulder Dumbbell Workouts For Beginners

Dumbbell Lateral Raise

There’s no need to explain the Dumbbell Lateral Raise, it’s a exercise that focuses entirely on your middle shoulder. It is also one of the rare exercises that has no alternative. If you want to develop your shoulders and you are avoiding the Dumbbell Lateral Raise, sorry buddy, your shoulders will always stay small. The exercise is also very simple;

Dumbbell Seated Rear Delt Fly

Your back shoulders are just as important as your middle shoulders, if you focus only on the middle shoulders you will have a bad back, so the back shoulders are also very important. The best exercise to develop your back shoulder using only dumbbells is the Dumbbell Seated Rear Delt Fly.

Dumbbell Seated Rear Delt Fly
Credit: Anabolic Aliens

Chest Dumbbell Workouts For Beginners

Dumbbell Incline Bench Press

The best exercise to develop your upper chest is the Dumbbell Incline Bench Press. But sorry, you need a bench bench for this exercise, I will recommend a bench bench for you that is price performance and tested by myself.

Dumbbell Incline Bench Press;

Back Dumbbell Workouts For Beginners

Dumbbell Row

If you are a beginner and want to improve your back using dumbbells, I have just the exercise for you: Dumbbell Row. The Dumbbell Row focuses on your lats, the video of its execution is below;

Dumbbell Silverback Shrug

When developing your lats, you should not skip your trapeze and middle back because the integrity of the back is important for a beautiful physique;

  1. Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your arms fully extended, and let the dumbbells hang by your sides. Maintain a slight bend in your knees, and ensure your back is straight, with your chest up and shoulders relaxed.
  2. Execution: Begin the exercise by retracting your shoulder blades, pulling them back and down as if you’re trying to squeeze a pencil between them. Lift your shoulders straight up towards your ears while keeping your arms fully extended. Avoid any forward or backward exercise; the motion should be vertical. Squeeze your traps (the muscles between your neck and shoulders) at the top of the exercisefor a brief pause.
  3. Return to Starting Position: Slowly lower the dumbbells back down to the starting position, allowing your shoulder blades to relax and your shoulders to drop. Maintain control throughout the exercise and avoid jerky motions or swinging. Perform the desired number of repetitions while focusing on the contraction of your upper traps.
Dumbbell Silverback Shrug

Lats vs Traps: Key Differences

We have given two exercises specific to two different areas of the back. So what are the differences between these two different groups and why do we need to work separately? Here are the answers to all these questions in our article on the button

Leg Dumbbell Workouts For Beginners

Dumbbell Bulgarian Split Squat

A exercise that we can call the embodiment of pain, the Dumbbell Bulgarian Split Squat, an extremely difficult and effective exercise, will take your leg training to the next level. The of its execution is below;

Dumbbell Bulgarian Split Squat
Credit: WeightTraining.guide

Dumbbell Calf Raise

Many beginner bodybuilders skip training their calves, but the calves play an important role in body stability. The Dumbbell Calf Raise is very simple and effective;

  1. Position Yourself:
    • Stand up straight with your feet hip-width apart. You can do this exercise with your body weight alone, or you can use a calf raise machine or a step platform for added resistance.
  2. Perform the Raise:
    • Slowly rise up on your tiptoes by lifting your heels as high as possible. Ensure that you’re using the balls of your feet to lift your body, focusing on your calf muscles. Keep your core engaged for balance.
  3. Lower Your Heels:
    • Gently lower your heels back down to the starting position. Make sure to control the exercise and not let your heels drop too quickly.
Calf Raise
Credit: Hevy

In this article, we have discussed Dumbbell Workouts For Beginners. I hope it has been useful for you, we would be pleased to receive your likes and suggestions via e-mail or in the comments section.

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