The overhead press will strengthen the posterior deltoids too. It provides strength for the anterior/medial deltoids, located at the front and centre part of your shoulder. Repeat.Īnother must have in anybody’s strength building routine, the shoulder press is a core fundamental lift for the upper body. At the top of the movement, squeeze your shoulder blades together. Row your arms towards your chest, with elbows close to your sides.Keep your back flat – imagine you have a vase of flowers balanced on your lower back. Bend your knees slightly and extend your arms, holding a dumbbell in each hand.To get into the bent-over position correctly, stand with both feet flat on the floor, hip width apart and push your bum back until your chest is pointing towards the floor.The glutes and lower back also get a workout due to the bent over position – but make sure you keep your back flat. What makes the Bent Over Row effective is its compound movement which allows the lifter to work a number of muscle groups including your back, biceps and postural muscles. Bent Over Rowĭon’t be fooled by the simplistic appearance of this exercise! Bent over rows are a staple of any athlete’s workout routine. 8 Beginner Dumbbell Exercises For Women To Try 1. These types of movements help you to build strength quickly and efficiently while maintaining good form. Starting with a moderate number of reps and sets allows you to increase the intensity of your workout gradually as you get stronger and more comfortable with the exercises.įinally, a good beginner dumbbell workout should focus on compound movements, which are exercises that work multiple muscle groups at once. Next, the number of reps and sets should be moderate, so as not to over-exert or injure yourself. The technique is vital when weightlifting, as using bad form not only lessens the effectiveness of the exercise but can also lead to injury. The first is that the movements chosen should be relatively simple and easy to execute with proper form. There are a few key things to look for when creating or choosing a dumbbell workout routine as a beginner. What Makes a Good Dumbbell Workout For Beginners? With more of us working out from home than ever, it can be hard to know where to start with easy dumbbell exercises and beginner weight workouts.īelow we’ve compiled the eight easiest exercises that can be effective with big weights or small, that give you a full body workout and most importantly, don’t need a lot of space, time or expertise to complete.
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