Dumbbell Workouts for Beginners- Boost your Strength

Most of us know that strength training is pivotal to good health. Building muscle is essential to our well-being. It gives you a lot of health benefits as well as keeping you mentally and physically fit.

When it comes to starting workout or exercise, Dumbbells are the most accessible free weights gym fitness equipment. They‘re perfectly suitable for those who are beginners either in the gym as a part of a home workout. There are several big lift exercises you can enjoy with barbells such as back squats, Deadlift, and bench press.

Particularly a simple dumbbell workout is a time-effective and cost-efficient workout that will help you:

✓ Burn extra fat by increasing your metabolism.

✓ Lower your risk of osteoporosis.

✓ Get stronger muscles.

✓ Feel like a warrior.

✓ Weaker side can get an easy ride.

Beginner Dumbbell Exercises:

1. Lateral Raise:

Perfect dumbbell exercise targets the middle head of the deltoid muscle that helps you develop stronger and broader shoulders. You don’t need an awful lot of core strength to perform the movement.

How to perform:

✓ Stand holding a dumbbell next to your outer thighs.

✓ Keep your back straight and slowly lift the weights until your arms are parallel with the floor.

✓ Slightly bent your elbow.

✓ Slowly lower the dumbbells back to the starting position.

2. Bicep Curl:

Another dumbbell strength exercise that involves brachioradialis, front deltoid. The main target is to build strength and learn to use your arm muscles correctly, bracing with your core muscles.

How to Perform:

✓ Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body.

✓ Bring the dumbbells up to your shoulders by bending your elbows. Once at the top hold for a second by squeezing the muscle.

✓ Reverse the curl slowly and repeat.

3. Dumbbell Lunge:

Dumbbell lunges are generally lower body exercises. It is used to help to build strength in your calf muscles and your abs. Lunges are a great way to add resistance to your legs and glute work. Any type of Dumbbells you can easily buy gym accessories in Australia.

How to Perform:

✓ Stand with a dumbbell in each hand with your arms hanging at your sides, palms facing your thighs.

✓ Take a step forward and bend at the knee and allow your front thigh to be almost parallel to the ground.

✓ Step back in your original position.

✓ Repeat with another leg.

4. Dumbbell Squat:

As per fitness experts, dumbbell squats are more effective than barbell squats, making do with dumbbell based leg exercises will still give you good results and should not be skipped. It is used to help in building muscles in the glutes, hips, thighs, and core but adds a slight upper body challenge.

How to Perform:

✓ Stand with feet hip- or shoulder-width apart.

✓ Keep your feet wider as part as your hips

✓ Bend the knees and lower into a squat.

✓ Hold and drive back up to the starting position.

5. Dumbbell Toe Raise:

Toe raises or toe rise is used to strengthen the shin muscles the athlete raises the toes and forefoot off the floor. Initially, this should be seated, before performing in a standing position and then on an incline with the toes lower than the heels.

How to Perform:

✓ Holding dumbbells within both hands and palm facing in.

✓ Slowly raise your toes.

✓ Hold at the top for a beat.

✓ Slowly lower yourself back down to the starting position.

6. Dumbbell Chest Press:

The dumbbell chest press is another one of the easiest exercises for beginners. It allows a greater range of motion and can work more of the pec muscles during the exercise. Along with this, it also works for your triceps.

How to perform:

✓ Lie on the bench with a dumbbell in each hand.

✓ Keep your feet flat on the floor.

✓ Push your arm up over your shoulders.

✓ Slowly push the dumbbells upward and slightly inward toward the chest.

✓ Hold, get back to the start position & repeat.

Basic benefits of dumbbells exercise:

✓ It helps in enhancing your lean mass.

✓ Boost metabolism and unilateral function.

✓ Dumbbells help to balance strength from both sides.

✓ It can create both inter and intramuscular coordination.

✓ It can be used to create a variety of different movement patterns to develop task- or movement-specific strength.

✓ It provides cardiorespiratory fitness and flexibility.

Dumbbell exercises increase stabilization and muscle activation