So, pick up those dumbbells and get to work on full-body toning and strengthening at home or at the gym. According to a study conducted on 116,221 participants individuals who exercised two to four times beyond the recommended amount had a lower risk of death from cardiovascular disease. Participants saw a 26% to 31% decrease in all-cause mortality, as well as a 28% to 38% decrease in cardiovascular mortality, and a 25% to 27% decrease in non-cardiovascular mortality. Those who exercised two to four times more than the vigorous physical activity recommendations also experienced lower mortality rates. Check out these 16 dumbbell exercises for women. Scroll down!
Beginner’s Guide To Dumbbell Workouts
Dumbbell workouts involve using handheld weights to strengthen and tone muscles. They are versatile and can target different muscle groups, making them ideal for building overall strength and improving balance. For women, dumbbell exercises help ton the arms, legs, and core while supporting fat loss and boosting metabolism. If you are just starting out:
Start with light weights to avoid injury and build confidence. Focus on proper form to ensure you are working the right muscles. Gradually increase the weight as your strength improves. Begin with basic exercises like bicep curls, squats, and shoulder presses. Warm up before your workout to get your muscles ready. Include rest days to allow your muscles to recover and grow.
With these points in mind, let us dive into the major section. Keep reading to learn more about dumbbell exercises.
16 Full-Body Dumbbell Exercises For Women
Ready to get strong and sculpted? These full-body dumbbell exercises are one of the perfect ways to building muscle for women. These exercises will target every muscle group, help you tone up, and build strength all over. Grab those weights, and get those muscles working!
1. Front Raise
Target Muscles: Shoulders (deltoids), upper chest.
2. Lateral Raise
Target Muscles: Shoulders (deltoids), upper back.
3. Tricep Extension
Target Muscles: Triceps, shoulders.
4. Bicep Curl To Press
Target Muscles: Biceps, shoulders, triceps.
5. Hammer Curl Press
Target Muscles: Biceps, shoulders, triceps.
6. Glute Bridge Chest Press
Target Muscles: Chest, glutes, core.
7. Bent Over Flys
Target Muscles: Upper back, shoulders (rear deltoids), rhomboids. Note: Avoid this exercise if you already have lower back pain.
8. Renegade Row
Target Muscles: Back (lats), shoulders, core, arms.
9. Full Body Crunch
Target Muscles: Abs, hip flexors, shoulders.
10. Ab In And Out
Target Muscles: Abs, hip flexors, arms.
11. Dumbbell Russian Twist
Target Muscles: Obliques, abs, lower back.
12. Weighted Side Plank
Target Muscles: Obliques, shoulders, core.
13. Dumbbell Sumo Squat
Target Muscles: Glutes, quads, hamstrings, inner thighs.
14. Split Squats
Target Muscles: Quads, hamstrings, glutes.
15. Dumbbell Reverse Lunges
Target Muscles: Quads, hamstrings, glutes.
16. Bulgarian Split Squat Dumbbell
Target Muscles: Quads, glutes, hamstrings. These are the 16 dumbbell workouts women can do at home to tone and strengthen your full body. Before closing, take a look at the precautions you need to take. Precautions
Always do a 10-minute warm-up before starting a dumbbell weight lifting workout. Do cardio and dumbbell exercises every alternate day. Target legs, arms, and core on different days. Use weights that help you complete the reps and sets and allow you to practice good posture. Increase the weights gradually. In case of any sharp pain, stop the exercise immediately. If your hands get sweaty, wear gym gloves to prevent the dumbbells from slipping. Always keep your core and glutes engaged. Avoid deep squats or lunges if you have a knee injury. Do 10-minute cool-down stretches after the workout. Get adequate rest to help your muscles recover and rejuvenate. Consume at least 1 gram of protein powder per kilo of body weight.
Lena, a fitness enthusiast, shares how she enhanced her glutes with a personal workout routine that involved dumbbells. She tried exercises such as dumbbell Romanian deadlifts, elevated dumbbell sumo squats, glute bridges, etc. Regarding the intensity of this workout, she said, “I’m sorry I couldn’t talk through that workout. I was just too busy focusing on not passing out (i).” Consistent workouts with dumbbells can help you achieve your fitness goals within no time. Here is a sample workout plan that can help you chart one for yourself.
Sample Workout Plan
Day 1: Upper Body Focus
Front Raise – 3 sets of 8-12 reps Lateral Raise – 3 sets of 8-12 reps Tricep Extension – 3 sets of 8-12 reps Bicep Curl To Press – 3 sets of 8-12 reps Hammer Curl Press – 3 sets of 8 reps
Day 2: Lower Body Focus
Glute Bridge Chest Press – 3 sets of 8 reps Dumbbell Sumo Squat – 3 sets of 12 reps Split Squats – 3 sets of 10 reps per leg Dumbbell Reverse Lunges – 3 sets of 8 reps per leg Bulgarian Split Squat Dumbbell – 3 sets of 5 reps per leg
Day 3: Core & Full Body
Bent Over Flys – 3 sets of 8-10 reps Renegade Row – 3 sets of 8 reps Full Body Crunch – 3 sets of 8 reps Ab In And Out – 3 sets of 8 reps Dumbbell Russian Twist – 3 sets of 15 reps per side Weighted Side Plank – 2 reps of 15-30 seconds per side
Rest Days:
Take a rest day between each workout day (e.g., workout on Monday, Wednesday, and Friday, and rest on the other days). This allows your muscles to recover and grow. You can adjust the weights and reps over time as your strength improves. By the end of the 4 weeks, you should notice an increase in muscle endurance and strength. How often should I do dumbbell workouts? You can do dumbbell workouts 2-4 times a week, depending on your fitness level and goals. It is good to give your muscles a day or two to rest between workouts to avoid overtraining. Can I do dumbbell workouts at home? Yes, you can easily do dumbbell workouts at home! All you need are a pair of dumbbells and a bit of space. There are many exercises that can be done without any special equipment or gym setup. What is the best dumbbell weight for beginners? Pendhari says, “Ideally 5-10 lb is the best weight for beginners. You can increase the weight gradually as you build strength. Try 3-5 lb for the upper body and 5-10 lb for the lower body to start strength training.” What weight dumbbells should a woman use? Women can use anywhere between 0.5 – 5 kg weighted dumbbells based on their fitness level and prior strength training or resistance training experience. Will dumbbells reduce arm fat? Yes, dumbbell workouts can help you lose excess fat from all over your body, including your arms. However, it may not help for targeted results and losing only arm fat.
Illustration: Tone Your Body With The 15 Best Dumbbell Workouts For Women
Learn how to use dumbbells to tone and strengthen your body effectively. Watch this video on full-body beginner dumbbell workouts to get started on your fitness journey.
