15 Dumbbell Exercises For Figure Conscious Women

Dumbbell exercises are good for the entire body and the good thing is that you can practice these exercises with lightweight dumbbells. Here’re the exercises that can improve your biceps, shoulders, abs, glutes, and thighs.

Here’re 15 dumbbell exercises for beginners

1. Front Raise

• Stand straight with your feet shoulder-width apart and hands touching the front of your thighs
• Hold a 2-pound dumbbell in each hand
• Roll your shoulders and engage your core to start
• Slowly lift your hands to your shoulder level and then bring back
• It is one rep complete
• Do 3 sets of 8-12 reps

2. Lateral Raise

• Stand straight with your feet shoulder-width apart and hands on the sides
• Hold a 2-pound dumbbell in each hand
• Roll your shoulders and engage your core
• Raise your hands laterally to your shoulder level and bring back
• It is one rep complete
• Do 3 sets of 8-12 reps

3. Tricep Extension

• Get down on your knees with your back straight and hands raised above the head
• Hold a 5 to 10-pound dumbbell in your hands
• The dumbbell should hang behind your head
• Slowly lower the dumbbell to your shoulder level and they back to the starting position
• It is one rep complete
• Do 3 sets of 8-12 reps

4. Bicep Curl To Press

• Stand straight with your legs shoulder-width apart, hands resting on thighs, and palms facing outwards
• Hold a 2-pound dumbbell in each hand
• First, bring the dumbbells to your shoulder level by bending your forearms
• Second, rotate your wrists inwards and raise the dumbbells over your head by extending your hands
• Come back to the original position step by step
• It is one rep complete
• Do 3 sets of 8-12 reps

5. Hammer Curl Press

• Stand straight with your feet shoulder-width apart and hands by your sides
• Hold a 2-pound dumbbell in each hand
• Roll your shoulders and engage your core to start
• Lift the dumbbells to your shoulder level and take a pause
• Raise the dumbbells over your head
• Again take a pause before coming down
• Come down to the starting position in steps
• It is one rep complete
• Do 3 sets of 8-12 reps

6. Glute Bridge Chest Press

• Lie down on a mat with your knees bent and feet flat on the floor
• Rest your upper arms on the floor but keep your forearms off the floor
• The position of your forearms should be perpendicular to the upper arms
• Lift your butts so your abs and thighs come in a straight line
• Take a 2-pound dumbbell in each hand
• Press the dumbbells above your chest, wait for a while and come back
• It is one rep complete
• Do 3 sets of 8-12 reps

7. Bent Over Flys

• Stand straight with your feet closed and hands by your sides
• Bend forward with your making parallel lines with your legs
• Hold a 2-pound dumbbell in each hand
• Lift the dumbbells laterally to your shoulder level, wait for a while and come back
• It is one rep complete
• Do 3 sets of 8-10 reps

Note: If you have pain in the back, you should avoid this exercise as it can put unnecessary pressure on your back muscles.

8. Renegade Row

• Come down on a Plank position with a 2-pound dumbbell in each hand
• Stretch your legs and engage your core to bring your legs, back, and neck in a straight line
• Press your right-hand dumbbell to your abs by taking it off the floor and folding your elbow
• Take a pause and bring the dumbbell to its original position
• Repeat the exercise with your left-hand dumbbell
• It is one rep complete
• Do 3 sets of 8 reps

9. Full Body Crunch

• Lie down on your back with your hands stretched over your head
• Hold a 2-pound dumbbell in your hands and lift both your hands and legs off the floor
• Crunch up by folding your knees
• Bring your knees close to your chest and touch your feet with the dumbbell
• Come back to the original position to complete one rep
• Do 3 sets of 8 reps

10. Ab In And Out

• Sit down on a mat with your legs extended on the floor
• Hold a 2-pound dumbbell in each hand
• Lean back a little with your hands extended parallel to the floor and lift your legs slightly
• It is the starting position
• Bring both your hands and legs close to your chest and then back to the original position
• It is one rep complete
• Do 3 sets of 8 reps

11. Dumbbell Russian Twist

• Sit down on a mat with your hands close your belly and knees bent and feet flat on the floor
• Hold a 5-pound dumbbell in your hands, lean back a little, and lift your feet off the floor to star
• Swing the dumbbell first to your right and then to let
• Twist your back with the hand movement as well
• Do 3 sets of 15 reps

12. Weighted Side Plank

• Get down on the mat on your left side
• Take your body weight on the left forearm
• Your right hand should be on your side
• Take a 2-pound dumbbell in your right hand to start
• Lift your butts to bring your legs, back, and neck in a straight line
• Extend your right hand up and hold the position for a while
• Repeat it with the right hand
• Do 2 reps on each side

13. Dumbbell Sumo Squat

• Stand straight with your legs as wide as you can and your hands on the front
• Hold a 5-pound dumbbell in your hands to start
• Push your butts out and come down on a half-sitting position
• Wait for a while and come back to complete a rep
• Do 3 sets of 12 reps

14. Split Squats

• Stand straight with a bench on your back
• Hold a 2-pound dumbbell in each hand
• Reach your right foot to the bench and bend your knees
• It is one rep complete
• Do 3 sets of 10 reps

15. Dumbbell Reverse Lunges

• Stand straight with your feet shoulder-width apart and a 5-pound dumbbell in your right hand
• Extend your right leg behind and bend your left knee to come to a half-sitting position
• Come back and repeat it with the left hand
• Do 3 sets of 8 reps

Disclaimer: The information provided in the blog is for educational purposes only and the readers are advised to take proper training for exercises. Also, you should exercise in the supervision of a personal trainer.

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