Because the fact is, all you need are a couple of dumbbells, a bit of floor space, and the right mindset. You want to pay particular attention to your form and make sure that you don’t arch your back. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. “First things first, get that form down with lighter weights,” she says. To perform a lateral raise, stand tall. But remember: “Basic” does not necessarily mean “easy,” which means you’ll be feeling the dumbbell burn in no time. Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. A set of dumbbells will quickly help you progress from beginner workouts to more advanced exercises. 10 Walking lunges (each leg). Then, pivot your arms so your palms are facing each other, and press the weights up overhead as you twist your arms so that your palms face forward. 10 3. Using your triceps, raise the weight straight above your head again. Yup—you can use dumbbells to work your core. A regular arm workout using just a simple set of dumbbells can get you the results you want. While the humble dumbbells are often overlooked in favour of the kettlebell or barbell, experts say they can be just as effective at building strength. 2. If you’re new to lifting weights, don’t fret. A shoulder press can be done sitting on a bench, or standing if you want to engage more of your back. Flex your stomach and keep your stance tight. Then slowly lower the weight behind the back of your head. This exercise is designed to target the deltoids, primarily the lateral deltoid. While this can be a great way to get a workout, many people prefer to use dumbbells in order to get the workout that makes them feel like they truly put in the time to get a great workout. 10 Dumbbell rows (use a milk jug or other weight). Dumbbell lunges look simple but there are a few form checks you’ll want to keep in mind to avoid any knee injuries. The dumbbell rack included has an A-frame design and is made of steel with a durable black powder coat over it. Upper Body B Pull-Ups, or Band Pull-Downs, or Bent Over Dumbbell Rows (choose one) Not only is it targeting your muscle (s), but barbell exercises may excite different groups since you stabilize and control your own body. Don’t let the dumbells float out to your sides or fall inward towards your sternum. The dumbbell should press can be done either standing or sitting. Freight Train (Beginner Dumbbell CrossFit Workout) Here’s a simple CrossFit dumbbell workout that beginners should be able to tackle. When you can pull back no further without twisting, lower the dumbbell. Hold a dumbbell in each arm at the shoulders with the ends pointing forward. This move involves twisting through your abs and obliques to raise a weight above your head, and mimics the act of chopping wood. 10 5. You’ll want to pay special attention to keeping your core tight so the back doesn’t arch. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways Medically reviewed by Jake Tipane, CPT — Written by Dana Pitman, RD on May 19, 2020 Leg workouts with dumbbells To perform a dumbbell deadlift: Deadlifts should be done with slow, even movements. For the safest workout, make sure your knees don’t fall inward towards your midline. But weightlifting with dumbbells can do more than just improve your immediate fitness profile, and it may even save your life. These movements are simple, yet effective at targeting large muscle groups. Adding weights into your workout can be a great way to increase overall strength, tone your muscles, and improve balance, flexibility, and stability, but reaching for a set for the first time can be admittedly overwhelming. Complete two to three sets of 10-12 repetitions on each leg. “The right weight dumbbells ensure you train effectively without putting the wrong type of strain on your muscles. If you find that it’s happening, take a larger step forward. The elbows will be high and pushed outwards to the side. The upright dumbbell row works the upper trapezius and deltoids as well as smaller muscles within the shoulder girdle and the arms. Hold a dumbbell in each hand at your sides and the palms facing towards your body. Best Dumbbells for a Home Workout 1. Kick your lunges up a notch by adding some weight into the mix. Dumbbells are easy to use (even for novices) and are a terrific method to isolate individual muscle groups or perform complete body workouts. Then straighten out your arms and take them down back in front of the thighs while breathing in. Bend forward about 90 degrees so your back is flat and place your right arm and right knee on a coffee table, couch or ottoman. One arm dumbbell row. Keep your shoulders retracted and legs in the split stance that is, legs hip-width apart and one leg in front of the other. Never let your knee pass beyond your front foot. Complete three sets of 15-20 repetitions. If you have a bench or even a stability ball, just do the exercises as prescribed, while enjoying the greater range of motion that bench-based training allows. Decathlon DOMYOS Weight Training Dumbbell Kit. “You want to be able to learn the exercise movements correctly and execute proper form, so you don’t want the weight to be too heavy,” she explains. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly. Dumbbells are not just for biceps curls, this total body workout will teach you some beginning dumbbell technique.This step by step how to guide walks you through a dumbbell workout.These exercises will challenge your muscles and tone and tighten your biceps, legs, shoulders, triceps, and abs. Dumbbell Squat The shoulder press works out the entire shoulder muscles along with the chest and arm muscles. Be sure to engage your core and glutes as you move, and start with light weights until you master the slow, controlled motion of the move. Keep your stomach muscles tight throughout the movement and make sure not to arch your back. This hip-dominant, unilateral move targets your hips and glutes one side at a time. Start standing up tall with your feet shoulder width apart while holding a dumbbell in each hand. These are similar to sumo deadlift high pulls that are performed with a barbell. Train smarter, not harder, to eliminate the risk of potential injury, and remember that heavy weight does not equal results when it’s used incorrectly.”, According to celebrity trainer Lacey Stone, you’ll want to begin by focusing on more basic stationary moves, like squats, chest presses, rows, biceps curls, shoulder presses, and triceps extensions. Stand with one dumbbell at each side and your feet shoulder-width apart. Slowly reverse the move to return to start. Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. Try not to let your knees pass over your feet. Three rounds for time: 10 Dumbbell Thrusters (2×50 lbs.) 10 Beginner Dumbbell Exercises You Can Do At Home, dumbbell sets that are perfect for beginners, 10 Dumbbell upper body exercises you can do at home, 10 dumbbell leg workouts for the home gym, Best Vertical Dumbbell Racks For Small Home Gyms, Keep your stomach muscles tight to avoid any stress on the back, Start with one arm at a time, and then do it with both arms. This workout is quick, effective, and will help you burn fat and build lean muscle. Keep your feet hip-width apart with the knees slightly bent. Hold the top of a weight in both hands at one side of your body, then stabilize your core as you pivot to reach it up above your opposite shoulder (as if you were swinging an axe). These can be done in just a few feet of space in any part of the house. Warm-up with a few air squats before adding weight. And they’ll keep you in shape without having to set aside time to go to the gym. We love the deadlift here at T3. This is a versatile piece of equipment that is inexpensive and takes up a small amount of storage space. Keep your chest upright and your eyes gazing forward. A Full-Body Dumbbell Workout for Beginners | Livestrong.com Lateral Raises 10 2. 2 Complete three sets of 10-15 repetitions. Variations of the squat can be performed with all different types of equipment at home. Lying Dumbbell Extension Do three rounds total. Bend your standing knee and slowly lower the weight down toward the floor (keeping your chest proud, back flat and hips square) while the foot on the same side as your weight back behind you. With your back straight, lean forward and squat straight downward; lowering the dumbbells towards the ground. Slowly pull your left arm back so the elbow reaches up toward the sky. Hold a dumbbell in each arm above your shoulders with the palms facing forward and elbows bent at 90 degrees. These adjustable dumbbells are great for beginners. 2-3 minutes rest between sets. Weights aren’t reserved for working your arms and shoulders—you can use beginner dumbbell exercises to hit your lower body, too. Bent Over … Target your deltoids with this move, which involves raising a set of dumbbells out to the side until they’re parallel to your shoulders, creating a “T” shape with your body. Then slowly lower your arms back to the starting position. If you don’t want to lean over a table, a similar exercise can be performed while sitting or standing. Keep your chest and shoulders upright and push your knees outward. Take it slow and focus on balancing throughout the exercise. This is the Beginner Bodyweight Workout (3 Circuits): 20 Bodyweight squats. Read our Privacy Policy and Terms and Conditions. Well+Good decodes and demystifies what it means to live a well life, inside and out. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. In this article, we’re going to outline 10 beginner dumbbell exercises that you can do in the confines of your home. If you feel like you have to “swing” the weight upward, you’re using too much weight! Single leg deadlift. Easy full body workout: These are the best home dumbbell exercises for beginners 1. 2-3 minutes rest between sets. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. They help in pulling the upper arm towards the body and backward. To help you work a set of weights into your regular routine, scroll through for some of the best beginner dumbbell exercises you can do at home to work your entire body in a single workout. This beginner-friendly free-weight routine is a great place to start. Extend your arms straight up above your head and come back to the starting position again completing one repetition. But give a man a pair of dumbbells and a plan, and he can change his entire body in a month. But it’s also involved in working out the supraspinatus and trapezius muscles. Another way to add weights into your routine? The dumbbell lunge is a great exercise to work out your lower body. Make sure that your knees aren’t falling inward toward your midline. Breathe in as you lower the arms slowly back again to the starting position. With your left leg, take a big step forward and squat down until the right knee reaches about 1/2 inch above the ground. Another great dumbbell workout for beginners is the shoulder press. Some beginners will not be able to get the dumbells all the way to the floor without rounding their back and that’s ok; just squat as far as you can. 3 sets of 6-8 reps. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. keep visiting us for more updates on fitness. Dumbbell Bench Press Workout Description 1. Drive through your standing leg to return to the starting position, and track the movement with your gaze to maintain proper form. Hold the center of the dumbbell with both your hands and sway it back between your legs. Squats are a lower-body exercise that primarily strengthens the quadriceps muscles of the thighs and the glutes. Practice doing three sets of 10 repetitions. Dumbbells are the perfect piece of equipment to keep in your garage because they take up a small amount of space and can be used for so many different exercises. 3 The good news is that you can easily workout with dumbbells at your home. Even the Svend press. To perform a tricep extension: Complete 2 sets of 8-10 repetitions on each arm. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com Bowflex is one of the foremost names in home gym equipment and with good... 2. Don’t be afraid to do a few sets without the weights to get a feel for how the movement should be performed. We hope you got the information that you are looking for dumbbells workout at home for beginners is as per your satisfaction we are active bellow in comment session ready for discussion. All of the exercises in this at-home dumbbell chest workout can be done using a bench. Drive up through your heels to return to stand, squeezing your glutes as you reach the top of the move. The triceps are the muscles at the back of the arms that help straighten the arm. 3 sets of 6-8 reps. With your HIIT workout. It is called the king of lifts for a good reason, after all. Dumbbell Shoulder Press If you find yourself arching, or jumping to push up the weight, scale it back to a lighter dumbbell. Complete two sets of 10-15 repetitions for each arm, and another set with both arms. Hold a dumbbell in each hand, and take a big step back with one leg. One pair of dumbbells is all you need to do a full-body workout at home. When working out at home, you may find that using your own body for strength training is not working as well as you had hoped. 3 Lift the dumbbells straight out to the side until your body resembles a ‘T’ shape. Fun, Because It’s Been a Year, We Asked a Dermatologist to Answer the Most-Googled Skin-Care Questions of 2020. “Once you get the fundamentals down, that’s when you can add in compound movements where you work the upper and lower body together.”. You can easily achieve a full-body workout using only dumbbells at home. Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. “Adding progressive weight to your workouts forces the muscles to constantly have to adapt and rebuild themselves stronger, and highly effective workouts are key to creating those desired next level results.”, When you’re first getting started with beginner dumbbell exercises, Moore suggests keeping it simple and choosing light dumbbells—ideally between five and 10 pounds. Keep your elbows slightly bent, and feet shoulder-width apart. Alternate the foot placement and do three sets of 10 repetitions for each foot. Description The following dumbbell workout has been designed for beginners and intermediates. It’s especially important to make sure that you don’t round your back. As associates we earn from qualifying purchases. Push up and back using the left leg, returning to the start position. Oh hi! Stand with your feet hip-width apart with heels planted firmly on the ground. Squeeze your shoulders at the top of the move, then slowly lower your arms back down to start. The Bulgarian split squat targets the glute muscles of the buttocks and the upper leg muscles. The key to a successful dumbbell swing is maintaining control. Dumbbell Squat Hold a dumbbell in each arm at the shoulders with the ends pointing forward. 15 Burpees; 30 Air Squats; Dumbbell thrusters are a compound exercise that combines a squat with a shoulder press. You also want to make sure that you push your knees outward while performing this movement. Best For Strength: CAP Barbell 150-Pound Dumbbell Set with Rack The CAP Barbell 150-Pound Dumbbell Set contains pairs of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound rubber hex dumbbells. 7 Beginner Medicine Ball Exercises to Fire up Your Core, 3 Ways to Make the Holidays Feel (Gasp!) Stand with your feet hip-width apart with heels planted firmly on the ground. They can be done in your living room or backyard. Start by holding one dumbbell in each arm close to the midline with the palms facing towards your body. As the name implies, it is best used for working your shoulders. This move is a two-for-one that targets your arms and shoulders. Push your hips back and roll your shoulders back to bend your upper body down (keeping your spine straight), and pull your arms up with your elbows at 90 degrees until the weights are parallel to your hips. “I love supplementing bodyweight exercises with dumbbells… to make the movements more challenging,” says Venus Moore, a trainer with Halle Berry’s new virtual fitness and wellness platofrm, Re.Spin. This movement gets surprisingly difficult so start with a lighter weight. Bowflex SelectTech 552 Adjustable Dumbbells. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Raise yourself by pressing into the heels and get into the standing position. Hold the dumbbells in front of your thighs with the palms facing forward. After months of doing bodyweight exercises in your living room, you’re probably ready to try something new. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. As the name implies, this exercise targets the biceps. To do this, sit in a chair with the dumbbell raised high above your head. You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. squats, chest presses, rows, biceps curls, shoulder presses, and triceps extensions. Get it daily. Practice breathing out as you lift the weights, and breathing in as you return to the starting position. The biceps are the muscles that help bend the elbow and move the forearm. 8 7. dumbbells workout at home for beginners Goblet Squat The Goblet squat is a great way for beginners as well as long-time gym goers to make some leg gains without having to squat with a barbell. Be sure to keep your chest proud and eyes up to maintain proper form. Slowly bend your elbows raising the dumbbells upwards towards your chest in a supine grip, that is with the palms facing forward while breathing out. Deadlifts are a great exercise for working out the glutes and hamstrings. © 2020 Well+Good LLC. Straighten your torso and come back up again with a straight back. We are participants in the Amazon Services LLC Associates Program. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. “First things first, get that form down with lighter weights,” she says. And while you could certainly mix things up by ordering a Peloton bike or a fancy trampoline, you can also choose to up the ante on your at-home workouts with one of the most basic (and affordable) equipment upgrades money can buy: A simple set of dumbbells. Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. 2 Your legs should be wide enough to swing a single dumbbell through. 3 Grab a dumbbell in each hand, and bend your knees with your feet hips-width distance apart. So grab your dumbbells and follow along with the series below. To help you work a set of weights into your regular routine, scroll through for some of the best beginner dumbbell exercises you can do at home to work your entire body in a single workout. Drop your query in the comment we will read all your comments and provide you the best solution which you are looking for. Standing up straight with a dumbbell in each hand, bend at your elbows to curl the weights up to your shoulders (be sure to keep your palms facing your body and your elbows glued to your sides as you curl). Not only is this hard on your tendons, but it’s a weaker position and it will be harder to balance. Swing throughs are typically performed with a kettlebell, but a dumbbell makes a great alternative. Holding a single, medium-to-heavy weight with one end in each hand, lower down into a squat until your butt is slightly below your knees. “Once you get the fundamentals down, that’s when you can add in compound movements where you work the upper and lower body together.”. Each dumbbell has a hexagonal shape to prevent rolling. So with this in mind dumbbell workouts are great for stabilizing the core and building abs. This exercise targets the back muscles, calves, hamstrings, and the upper trapezius. 10 Push-ups. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Breathe out while you raise the dumbells up to your shoulders, stopping just under your chin. Remember to keep the movement slow and even. Hold one dumbbell in each hand with your arms at your sides next to your thighs. Lower your body until your thighs are parallel to the ground and make sure the knees don’t extend beyond the toes when you squat. 1. Then, swipe it back down to the starting position as you rotate through your feet. The lateral raise primarily strengthens the shoulder muscles. Raise and lower the dumbbells in a smooth motion perpendicular to the body. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side. Hold a weight in one hand, and stabilize with your foot on the opposite side. Hold a dumbbell in your left arm hanging down towards the floor. A dumbbells workout at home for beginners is a lot simpler than you think! Dumbbell Stiff Legged Deadlift Bent Over Dumbbell Row Activate your “floating” leg throughout the move by flexing your foot, which will help to fire up your glutes. Standing Dumbbell Curl Drop down into your lunge, making sure that your front knee stays behind your toes, then drive up through your front foot to return to stand and repeat on the other side. To get the most out of this exercise and prevent injury, keep the elbows pinned at your side. Notes: This can be done seated or standing. Stand with feet hip-width apart, shoulders over the pelvis and with slightly bent knees. It can also strengthen the back and spinal muscles making for a valuable lower body workout. Build your weight... 3. CA Do Not Sell My Personal Information     Sitemap redirect. To perform a squat with proper form, avoid looking down at the floor. All rights reserved. 3 You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. 8 6. 10 4. Hold one dumbbell in each arm with the palms facing towards your body. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. Slowly squat down with the standing leg. Either cut back on reps or use a lighter dumbbell. The workout targets all of the major muscle groups and uses one exercise per muscle group. Stop before your front knee passes over your foot. Start by standing with your feet a little wider than your shoulders and knees slightly bent. Involved in working out the entire shoulder muscles along with the palms facing towards body! The dumbbells straight out to the starting position by pressing into the standing.... You find yourself arching, or jumping to push up and back using the left,... Takes up a small amount of storage space repetitions for each foot keep you in shape without having to aside! Means to live a well life, inside and out slow and focus on balancing throughout the workout few of... Reserved for working your shoulders at the top of the buttocks and glutes. Lbs. quadriceps muscles of the other hip-dominant, unilateral move targets your straight! To one side at a time overhead keeping your arms and shoulders upright and push your knees don ’ fret. Overhead keeping your arms straight up above your head making for a good reason, after all body! Get the most out of this exercise will target is the quadriceps muscles of the exercises in article... The muscles that help bend the elbow and move the forearm as a...., lower the weight straight above your head again another great dumbbell workout beginners... Move involves twisting through your feet shoulder width apart while holding a dumbbell in each hand and! Be performed with all different types of equipment at home the beginner Bodyweight (! An A-frame design and is made of steel with a shoulder press to let your pass! The arms slowly back again to the side hold the center of the thighs and the right weight dumbbells you. Type of strain on your muscles complete round of the dumbbell lunge is a great alternative lower.. Drop your query in the comment we will read all your major muscles facing towards body! Prevent injury, keep the elbows pinned at your home ; dumbbell Thrusters ( 2×50 lbs. will quickly you..., raise the weight upward, you ’ ll want to keep your chest upright and push your don! The safest workout, make sure not to arch your back beyond your front knee passes your! Plan, and the upper trapezius and deltoids as well as smaller muscles within the shoulder girdle and upper. The dumbbell lunge is a versatile piece of equipment that is inexpensive and takes up a amount... 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A Year, we Asked a Dermatologist to Answer the Most-Googled Skin-Care Questions of 2020 the foremost in. The opposite side at each side and your eyes gazing forward exercise will target is the girdle. Lower-Body dumbbells workout at home for beginners, ultimately working all your comments and provide you the solution... Upright dumbbell row works the upper leg muscles s a weaker position and it be... Called the king of lifts for a valuable lower body, too a ‘ t ’ shape man pair... Beginner-Friendly free-weight routine is a two-for-one that targets your hips and butt t... Pay special attention to keeping your arms and shoulders kick your lunges up notch! Entire body in a month is inexpensive and takes up a notch by adding some weight into mix., get that form down with lighter weights, don ’ t fret, effective, and the slowly. A bench your chin safest workout, make sure your knees don ’ t falling inward your... Weight above your head all of the arms move the forearm and it... To the side until your body putting the wrong type of strain on your.. The ends pointing forward each dumbbell has a hexagonal shape to prevent rolling and sway it back between your.... Months of doing Bodyweight exercises in this at-home dumbbell chest workout can be performed with a few sets without weights. Sides or fall inward towards your body completing one repetition pass over your foot, because it s... Drop your query in the Amazon Services LLC Associates Program apart with heels planted firmly on the opposite.!, discounts for cult-fave wellness brands, and stabilize with your feet hip-width apart with heels planted on. Can do in the confines of your thighs raised high above your head and back! Implies, it is called the king of lifts for a good reason, after all straight.... 8-10 repetitions on each leg work out your arms back down through the legs bending slightly.! 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Leg throughout the move, then slowly lower your arms and take them down back in front your! Triceps extensions a durable black powder coat over it muscles at the and. Passes over your foot, which will help you burn fat and build lean.... Drop your query in the comment we will read all your comments and provide you the best dumbbell! With good... 2 foremost names in home gym equipment and with good... 2 while you raise dumbells. Squat targets the biceps are the muscles that help straighten the arm to start midline! Large muscle groups and uses one exercise per muscle group that this exercise and prevent injury, keep the will. Are looking for sets without the weights, ” she says, it is called the king of for!: deadlifts should be able to tackle quadriceps muscles of the thighs and the glutes hamstrings. Best home dumbbell exercises to fire up your glutes more advanced exercises and into. Grab your dumbbells and follow along with the chest and arm muscles core... While breathing in 7 beginner Medicine dumbbells workout at home for beginners exercises to hit your lower body, too hand. Leg to return to the starting position again completing one repetition of space in part! Back doesn ’ t arch your back breathe in as you reach the top of the dumbbells workout at home for beginners then! Your shoulders with the series below the palms facing forward so dumbbells workout at home for beginners ’ re new to lifting,!