Top 3 Ultimate Dumbbell Workouts for Beginners
Top 3 Ultimate Dumbbell Workout for Beginners
Dumbbells are the absolute best piece of equipment for building strength and toning your upper body. I know they’re not as flashy as counting your sets on the barbell and being able to tell everyone how much you can lift (bro). But dumbbells actually provide an all round better workout for the biceps and shoulders and also work your core; because your only working one arm at a time your core has to do more work to balance your body, this also helps to sort out any strength imbalances (where one arm is stronger than the other) you might have developed. Dumbbell workouts also give you a powerful grip strength.
Dumbbell Workout Preparation
First things first you’re going to need to get yourself a good pair of dumbbells. I would recommend the York Rubber Hex Dumbbells (https://www.chandlersports.co.uk//fitness-equipment/weights-equipment/dumbbells-barbells/black-rubber-hex-dumbbells/york-rubber-hexagon-dumbbells/) they’re a bit on the pricey side but they’re really well made and I’d be surprised if you had to buy new ones any time soon. You want to buy a weight your comfortable with and a couple sets above that so you can build up your dumbbell weight as you get stronger.
Dumbbell Workouts
#1 Dumbbell Alternate Bicep Curl
(Main muscles worked: Biceps) (Other muscles worked: Forearms)
Stand with your back straight, a dumbbell in each hand held at arm’s length by your side, keep your elbows close and your palms facing in.
Keep your upper arm still and turn your palm so that it is facing outwards, breath out and use your bicep to lift the weight up towards your shoulder until your bicep is fully contracted. Hold the dumbbell at this height for a second and squeeze your bicep.
Next slowly lower the dumbbell back to the starting position as you breathe in.
Repeat for the desired number of reps. (I would recommend 5-10 reps per set, 3 for sets beginners)
This exercise can be performed either sitting or standing.
Tip: Only your forearms should move during this workout.
#2 Dumbbell Alternating Deltoid Raise
(Main Muscles worked: Shoulders)
Start in the same position as the Bicep Curl with the weights at your side.
Keeping your elbows slightly bent, slowly lift the weights directly in front of you up to shoulder height (palms facing down), avoid any swinging or cheating. Hold for 2 seconds and then slowly lower back to starting position.
On the next repetition, lift the weights laterally this time; slowly lift the weights to your sides, again to shoulder height and hold for 2 seconds then slowly lower back to starting position.
All of this is 1 rep (sorry!)
Repeat for the desired number of sets. (Again I would recommend 5 – 10 reps, 3 sets for beginners)
#3 Bent-Over Two Dumbbell Row
(Main muscles worked: Middle Back) (Other muscles worked: Biceps, Lats, and Shoulders)
With a dumbbell in each hand (palms facing your torso) bend your knees slightly and bring your torso forward (bending at the waist): as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep your head up. The weights should hang directly in front of you with your arms perpendicular to the floor. This is the starting position.
While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the desired number of sets. ( I would recommend 2 sets of 7 reps for beginners)
Important Tip: This exercise is not recommended for any one with back issues or injuries. Always ensure perfect form and keep your back straight. Arching the back can lead to back injury.
And remember:
Euan