Home Gym Workouts Dumbbell Exercises for Women | Guide & Tips

Dumbbell Exercises for Women | Guide & Tips

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Dumbbell Exercises

Dumbbell Exercises

Dumbbell exercises are the most affordable type of strength training at home. Dumbbells are inexpensive and take up little space. For women, especially beginners, they give a good load on all muscles.

If the goal of training is weight loss, then exercises with dumbbells weighing 2-5 kg will do just fine. To build muscle, you will need workouts with more weight. However, it is better for beginners to start training with small weights. And exercise with dumbbells at home is a great option for initial training. For women who want to lose weight, you need to do more reps (12-15 minimum) and less rest (30-40 seconds between sets and 60 seconds between exercises). If this is not necessary, then do 10 repetitions and rest longer.

Dumbbell exercises for women

Sumo Squats and Biceps Dumbbell Bends

This exercise works on the legs, buttocks and biceps.

Sumo Squats and Biceps Dumbbell Bends

  • put your legs wider than your shoulders so that when you squat, your internal part leg is parallel to the floor;
  • turn socks on 45-60 degrees;
  • sinking down, bend your legs and arms at the same time;
  • only 3 sets of 10-12 repetitions.

Chin dumbbell pull

This exercise works on the shoulders and triceps.

Chin dumbbell pull

  • Take dumbbells in your hands with your palms;
  • pull the dumbbells up to the chin;
  • the most important thing is to raise your shoulders and elbows first, palms should remain below the elbows;
  • 3 sets of 10-12 reps.

Extending your arms to triceps with dumbbell

Extending your arms to triceps with dumbbell

  • feet shoulder width apart;
  • dumbbell (choose a heavier weight) take with both hands, bend your arms, elbows should look at the ceiling;
  • bend and unbend your arms in the elbow joint, while trying to keep the forearms perpendicular to the floor;
  • do not spread your arms to the sides, keep them close to your head;
  • 3 sets of 10-12 reps.

Dumbbell Row

Exercise involves the muscles of the back and triceps.

Dumbbell Row

  • bend your legs at the knees, bend forward 45-60 degrees;
  • keep your back straight, with a slight deflection in the spine;
  • pull the dumbbells to yourself, squeezing the shoulder blades at the top;
  • keep your hands pressed to the body, do not spread your elbows to the sides;
  • 3 sets of 10-12 reps.

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