dumbbell exercises for women

7 Easy Dumbbell Exercises For Women

Wanna try some simple dumbbell exercises? We curated a list of simple dumbbell exercises for women that you can try at home!

Sleek and well-toned arms, round shoulders and toned back muscles give confidence to wear a strapped dress or tank top isn’t it? Every woman desires to stay in the best of her shape, so that she will be able to wear all kinds of clothes and flaunt her figure.

Following an exercise routine is the healthiest way to achieve this. Especially, lifting dumbbells is the most effective, easiest and fastest way to get toned arms, shoulders and back.

A set of exercises using dumbbells that help achieve your fitness goal when done alone or combined with other toning plans is briefed here to make things easy for you.

Dumbbell Exercises For Women

Overhead Press

Dumbbell overhead press puts your shoulder, trapezius, and triceps muscles to work and strengthens it. This exercise also will improve your strength in core muscles in your obliques, lower back, and abdominal muscles.

How to do the overhead press with dumbbells?

  • Step 1: Stand erect with feet wide apart.
  • Step 2: Hold the dumbbells in your hands
  • Step 3: Position your hands such that the elbows open to the sides at the shoulder level
  • Step 4: Breathe in and raise your hands above your head. Keep your elbows slightly bent.
  • Step 5: Breathe out and lower your hands slowly.
  • Repeat the same 20 times to get toned arms and shoulders.
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Seated Dumbbell Press

The seated dumbbell press helps isolate muscle group you want to work without straining your spine. This makes sure that your shoulders are doing all the work and not your back.

Seated dumbbell press works the triceps, upper trapezius, lateral and anterior delts, and serratus anterior.

How to do the seated dumbbell press?

  • Step 1: Sit on a flat chair with your spine erect. Your feet should be positioned parallel to the floor and at a distance from each other for maintaining balance.
  • Step 2: Hold the dumbbells in your hands and raise your hands such that the dumbbells are held at ear level. The palms should be facing forward.
  • Step 3: Lift the weights up till the arms are straight and bring back the weights to ear level.
  • Repeat the same for 15 counts.

Shoulder Press

Shoulder press helps strengthens upper back and shoulders. The shoulder press specifically puts the anterior deltoid (i.e., the front part of the shoulder), triceps, deltoids, and pecs!

How to do the shoulder press with dumbbells?

You can do this exercise either in standing position or sitting position.

  • Step 1: Pick the dumbbells in your hands and raise both your hands above your head.
  • Step 2: Hold one hand up and lower the other and alternate the same movement for at least 20 counts.
  • This will work out your shoulders completely and is said to be a good upper body exercise.

Lateral Raise

The lateral raise exercise benefits your shoulders as it makes it stronger and increases shoulder mobility. When done right, lateral raise exercise can also work your core, upper back muscles, and arms.

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How to do lateral raise?

  • Step 1: Stand erect with feet apart
  • Step 2: Pick the dumbbells in your hands and extend your hands straight on either side of the body.
  • Step 3: Your hands should be in level with the shoulders
  • Step 4: Bend your elbows slightly for maintaining balance. Lower the hands and return to original position
  • Do the exercise slowly and start with lighter weight when you start with it.

Triceps Chop

How to do triceps chop?

  • Step 1: Stand straight with feet wide apart and dumbbells in hands. Position your hands in front of your hip.
  • Step 2: Raise your arms over your head and hold the dumbbells such that they are crossed. Your hands should be straight.
  • Step 3: Bend the elbows and lower your hands behind your head. The dumbbells should be lowered to reach the lower neck.
  • Step 4: Raise the hands straight upward and return to the original position. Repeat the exercise for 10 counts.

Upright Row

How to do upright row?

  • Step 1: Stand straight with feet placed together. Grasp the dumbbells in your hands with palms facing the thighs.
  • Step 2: Pull the hands upwards towards your shoulders.
  • Step 3: Pull the hands up such that the wrist is in level with the shoulder and elbows are led out to the sides.
  • Step 4: Lower the hands and repeat the exercise for 20 counts.

Adductor Squats

How to do adductor squats?

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In this exercise, you will use single dumbbell.

  • Step 1: Stand with feet apart. Make sure the feet stance is a bit wider than the hip width.
  • Step 2: The arms should be locked with the middle part of the dumbbell and the back should be straight.
  • Step 3: Lower yourself into squatting posture.
  • Step 4: Hold for few seconds before rising back to the original position.
  • Repeat 10 – 12 counts.

Dumbbells Exercises For Women: FAQs

What weight dumbbells should women use?

If you’re a beginner, it’s best to start with dumbbells weighing 3 – 25 pounds and then you can gradually increase the weight.

Can you get in shape just using dumbbells?

Dumbbells can definitely help you get in shape. Dumbbells help strengthen muscles and improve coordination. It can improve overall body strength as different dumbbells exercises can aim at different muscle groups.

Is it OK to use dumbbells everyday?

It’s okay to use dumbbells everyday as long as you’re not working the same muscle groups everyday. As long as, you’re working on some muscle groups and resting the others, it’s okay to use dumbbells everyday.

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