Dumbbell Exercises for Beginners

Are you someone who is new in this fitness world? Well, this blog will take you on a route to the fitness freak world. The dumbbell set is the most accessible and easy to handle the free weight that beginners always start with.

It doesn't matter if you are at home or a gym – a dumbbell weight set is used in all the settings. Dumbbell sets are considered to be the most versatile weights that can be used, which also provide the maximum benefit.

If you are someone who moves towards the barbell to handle heavy lifts like deadlifts, heavy squats and bench presses, there are many reasons to put the effort into dumbbell set exercises as well.

If you are looking for dumbbell exercises, you are at the right place. Following are the exercises that you can bring into your routine to set off on a fitness journey:

1. Lateral Raise Exercises

You can begin this exercise by doing a small warm-up session before starting it properly. A warm-up session can help your muscles strengthen and get in shape. To perform this exercise, stand by holding a dumbbell in each hand right towards your outer thigh.

Make sure to keep your back straight and lift the weights slowly to the outer sides until your arms become parallel with the floor. While you are in this position, your elbows should bend a little. Lastly, lower the dumbbells back to the starting point.

2. Biceps Curl Exercises

A dumbbell set is an all-rounder fitness tool that can be used in many exercises. Another exercise is the biceps curl exercise. Hold a pair of dumbbells in front of your thighs with your palms facing out. to perform this exercise Gradually twist the dumbbells up to your chest and afterwards back down again.

Being a beginner, it would be hard for you to manage the heavyweights. This exercise helps you to get used to lifting weights as it's not heavy. It makes your muscles feel the warmth of lengthening and shortening. Changes can be made in this exercise, but for beginners, this exercise is the best way to get in shape.

3. Hammer Curl Exercises

The variety in biceps curl variation is useful for your upper arms as it is different from the classic curl. It works on your brachialis muscle that is found on the outside of the arm next to the biceps—ever wondered how fitness freaks have enhanced biceps?

Well, get yourself a dumbbell set and start with this exercise. You will know your answer. Working on the brachialis will add mass to your upper arms, enhancing the cuts of your biceps more. It is a simple exercise but the position of how you hold your dumbbell set is what makes the difference in the game.

Start by holding a weight on both the sides of your hands with your palms facing each other. One thing that you should take care of is to keep your elbows close to your upper body and bend your elbows gradually to lift the weights to your shoulders. Then squeeze your biceps at the top and have a good grip on your dumbbells with the control.

4. Triceps Kickback Exercises

It is not easy to work with dumbbell sets if you are a beginner, but with the sheet dedication, you can make it to the end. You can perform this exercise with the bicep curls to make sure that you are simultaneously working on the major parts of your muscles. This exercise is more or less similar to bicep curls. The triceps kickback move focuses on the triceps alone.

To perform this exercise, you should place a bench in front of you so that you can put your one knee, shin and foot on it. Afterwards, bend over until your torso is lined with the floor, holding the bench with one hand. Hold a dumbbell and place your upper arm against your body with the elbow bent. Make sure that when you bend your elbow, your angle is at 90 degrees.

Move by straightening your arms and moving the dumbbell backwards until your arm is synced with the ground. Keep your upper arms stationary, so you are only moving your triceps for the lift. Then get back to the initial point by slowly removing the weight

5. Lunge Exercises

You can get as creative as you can be with the dumbbell set. One thing that can keep you going always is consistency and effort.

Efforts will always lead you towards success. This exercise can be performed by holding dumbbells by your sides, taking a step forwards and lowering your body until your knees are bent. While bending your knees, make sure the angle between is 90 degrees. Further, push through your front leg and come to the starting point. This exercise mainly targets the legs; working on your legs is essential to working out yet the most challenging one.

If you are a beginner, lifting gym weights with a set of squats might seem impossible so instead, perform this exercise by getting yourself a dumbbell set and start lunging. It is an effective way to add resistance to your legs and glute work without getting in fear of draining out in the beginner's exercises.

6. Overhead Press Exercises

This exercise is easy as it gives you the liberty to do it either by standing or sitting. All you need is the dumbbell set and your boost up stamina. Start by holding a pair of dumbbells by your shoulders with your elbows out to the sides.

The angle you should form is 90 degrees, then expand your elbows and press the weights overhead. Once you have performed this act, gradually come back to your starting position. It is a great exercise if you are working on increasing your strength. The only precaution you should take is to not over-bent too much; if you do so, you will end up using your chest rather than your shoulders.

7. Dumbbell Bench Press Exercises

This exercise is a treasure for beginners. If you stick to your dumbbell, this exercise can do wonders for you. The dumbbells will work more muscles around the shoulders and chest as compared to using a barbell because it forces you to keep the weights stable. You should definitely develop muscles before shifting to barbells.

To perform this exercise, you need to lie on a flat workout bench with your feet flat on the floor. Then hold dumbbells above your chest. Your palms should face towards your feet with your arms fully extended. Then move ahead by bending at the elbows to lower the dumbbells slowly until they reach your chest. While doing this, take a pause and then press the dumbbells up strongly.

8. Hammer press

Experimenting with different dumbbell exercises is a fun way to be consistent at the gym. It is not necessary to go to the gym, and one can have home gym equipments to keep going. This exercise helps you to put less strain on your shoulders and is an easy exercise for people who are concerned about the easy-to-injure joint.

To get started, hold a dumbbell in both hands with your palms facing each other. The only thing that can make a difference here is your hold on the dumbbell. Then press the weights above until your arm is moved further, then bring it back slowly to the initial position.

9. Floor Press Exercises

It is the best exercise you can do that helps you to put less strain on your shoulders than the usual move. It is a great way to work on your chest if you are conscious of shoulder niggles. For this exercise, lie with your feet and back flat on the floor, knees bent, holding dumbbells on each side of the chest. Continue by pressing the weights above you and then lower until the back of your upper arms touches the floor. This is indeed the most challenging move, but it will help to eliminate the tension from your muscles, so you continue repeating the reps.

Sticking to a gym routine is the most challenging thing to do, but it surely pays off. Being a fitness freak not only helps you get in shape but also keeps you mentally healthy as well. If you are a beginner, it might be hard for you to begin but once you have started, consistency and your hard work can take you to the end.

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