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 … Find more