Today we want to explain dumbbell exercises for beginners. The dumbbells are a very practical material to start in the world of sports and muscle building. Knowing how they work and how they train is essential to be able to follow a dumbbell training routine, even more so if we are dumbbell exercise beginners.
That is why today we bring you dumbbell training for beginners, focused on the different exercise areas. Did you sign up? dumbbell exercises beginners
Before starting it is necessary that you take into account some advice. If you start in this practice after a long time of inactivity, you should not work with loads greater than 20 repetitions, since that would load the muscles and could cause some injuries.
In addition, it is important that before performing dumbbell exercises for beginners do warm-up exercises. It is also recommended to train with weights on alternate days, that is, leaving at least 48 hours of recovery between workouts. Do not forget that breathing is essential for a good workout. During the series, it expels the air towards the end of the lift and inspires before starting it. And, just as you do warm-up exercises, at the end of the session remember to perform the corresponding stretching exercises.
Table of Contents
- Types of dumbbells
- Benefits of Dumbbell Exercises
- Exercises for the back
- Exercises for the chest
- Exercises for the shoulders
- Exercises for biceps
- Exercises for legs and buttocks
1. Types of dumbbells
Before starting the dumbbell exercises for beginners, it is convenient to know the types of dumbbells best for a home gym. We can choose the type of dumbbells depending on different factors:
-On the one hand, there are dumbbells according to the material of the grab bar, which can be rubber or metal.
There are also different weights for the dumbbell discs.
-These discs are usually 100% metal or can be mixed with rubber. The discs are made of this material because it is cumbersome and allows its size to be reduced. The weights can vary between 1 and 20 Kg., So if you are a beginner you should start with less weight to go up little by little.
-With the size of the dumbbells, these can have two measurements depending on the volume of weight to be used. The measurement is measured according to the hole diameter of the disc and in millimeters, being 28 or 50 mm.
-There are some new adjustable dumbbells, called Blowflex, which in one, you can choose from the lowest weight (5 kg) to its maximum (40 kg). They work using a girl that allows you to stay with the weight that you want.
2. Benefits of Dumbbell Exercises
- With dumbbell exercises you not only work your arms, but also your abdominals, shoulder, and deltoid muscles.
- Dumbbell exercises are ideal for burning fat and gaining muscle mass.
- They favor the circulation of blood.
- Increase calorie consumption during and after exercise.
- Dumbbell workouts are also very beneficial for bones and joints. Strength training helps prevent osteoporosis and promotes stronger bones.
- Feel better about yourself With your image, your self-control, and your ability to fulfill a training routine.
3. Exercises for the back
Rowing – one arm rowing – one arm
Place your knee and left hand on a bench, then hold a dumbbell with your right hand. Raise the dumbbell without moving another part of the body than your right arm, lowering it after a short pause. Exhale when you lift the dumbbell and inhale when you return to your starting position; repeat the movement with the other side of the body.
Dead Weight
In a standing position, hold a dumbbell in each hand. Then you must flex your knees and hips so that you can lower the dumbbells straight down, then lift yourself by leaving a small pause in between. Inhale as you go down and exhale when you return to your initial position.
Deadlift with straight legs
While standing, stretch down so that you can take the dumbbells in both hands, your knees should be slightly bent. Next, raise your trunk until you are standing still, and then lower it with a brief pause. Try to keep your arms straight throughout the exercise, keeping the same small bow on your elbows.
Milestones open to the chest
3 sets of 10 to 12 repetitions. Sitting in front of a pull, with a shoulder-width grip, we lower our arms in an upright position while the elbows are stuck to the torso, once you get down hold for a second. Then, in a controlled manner, you must raise your arms.
4. Exercises for the chest
Press with dumbbell knees bent
for this exercise lie on the floor with your back flat against it, then bend your knees with the soles of your feet touching the ground to protect your lower back. Push the chest out and keep the shoulder blades together to help reduce the tension in the shoulders. Keep your arms down and your elbows glued to your body during exercise. Use books to raise your dumbbells at a 90-degree angle to the ground. Next, raise the dumbbells while counting two seconds and count three seconds to lower them to the starting position.
Press with dumbbell
in this case, make two stacks of books of plus or minus 1 foot (32 cm) in height on each side of where you will lie on the floor for this exercise. Place the weights in these stacks of books so that you have a safe starting position. Lie on the floor with a stack of books and a dumbbell within reach of your hands with your arms in a straight line from your shoulders with your elbows bent. Then grab a dumbbell and raise your forearms until they are at a 90-degree angle to your arms.
Dumbbell chest fly
this other exercise requires you to lie flat on the floor with your knees bent. With a dumbbell in each hand, keep your arms in a straight line from the sides with your palms facing up while you hold the dumbbells. Keep your arms straight throughout the exercise without blocking your elbows.
Pull-over with dumbbell
Stretched on a bench, face up, take a dumbbell with both hands, and stretch the arms placed in front of our chest. We descend slowly with the arms stretched until the dumbbell reaches the line with the head. When the weight is high we will bend the elbows. Then, we raise it again using the dorsal all we can. This exercise involves the thickness of the pectoral, the triceps, and the latissimus dorsi, as well as the major serratos, the rhomboid, and the pectoralis minor.
5. Exercises for the shoulders
Shoulder Press
- Stand up and hold two dumbbells close to your shoulders, palms facing forward.
- Push the dumbbells straight up until your elbows are close to locking and lower them after a short pause.
- Be careful not to move your back in an attempt to help lift the dumbbells.
Side Flights
- Stand up and hold a dumbbell with each hand in front of your hips, palms pointing towards each other.
- Raise the dumbbells to the sides, until your arms are close to being parallel to the ground, and lower them after a short pause.
- Try to keep the angles in your elbows throughout the movement.
Flights to Deltoides Incline, One Arm
- Lean down and hold a dumbbell with one hand between your legs, and knees slightly bent.
- Raise the dumbbell to the side until your arm is parallel to the floor and lower it slowly after a short pause.
- Keep your back straight throughout the movement.
Side Flights, Sitting
- Sit on one end of the bench and hold a dumbbell with each hand, down and to the sides of your body.
- Raise the dumbbells to the sides, until your arms are close to being parallel to the ground and lower them slowly after a short pause.
- Keep your back straight throughout the movement.
Frontal Flights
- Stand up and hold a dumbbell with each hand in front of your thighs, palms pointing towards your body.
- Raise the dumbbells forward until your arms are almost parallel to the ground, and lower them after a short pause.
- Keep your arms extended throughout the movement.
6. Exercises for biceps
Hammer dumbbell
You must sit on a chair with a straight back, and take a dumbbell in each hand. Keep your arms fully flexed and go up just by moving your forearms. Do this exercise slowly, it is not necessary to do everything fast.
You can perform 2 to 3 sets with 15 repetitions each.
Barbell incline dumbbell
Lying on your stomach completely on an inclined bench, you must hold a dumbbell in each hand as in the previous exercise. Then with the palms of your hands always forward, you will raise and lower the dumbbells so that it flexes with the forearm and slowly descends, reaching out to stretch your arm once you finish.
Do this 3 times with 10 to 15 repetitions.
Concentrated curl
With a dumbbell, sit on a chair and lean forward slightly until your elbow is between your legs at your knees. After that, lower the dumbbell until the arm is almost flexed in its entirety and raise it again to the height of your knees.
Make 3 sets of 15 repetitions each time you perform this exercise.
Hammer sitting
- Sit in a chair with your back always straight and hold a dumbbell in each of your hands.
- Then raise a dumbbell and when you go down at the same time the other climbs, using the weight impulse.
- Always remember to keep your back straight and your abs tight, so you will avoid injuries.
- You must perform 3 sessions of 15 repetitions per arm.
Flexion one at a time.
- While standing, hold the dumbbells with your hands and keep your palms always facing forward.
- Part with a single arm managing to bend your elbow until you reach the height of your shoulders and then slowly lower. Repeat the same with the other arm.
- Do this exercise with 3 sets of 10 repetitions each.
7. Exercises for legs and buttocks
Lunges in movement with dumbbells to increase the glutes
The thrusts in a movement are perfect for working at home. With heavy dumbbells and a long corridor, you can perform this easy exercise. It only consists of taking walks along the corridor with heavy dumbbells in both hands or a single barbell. This will exercise the glutes and legs. The larger the strides, the more the glutes will be exercised.
It is very similar to when we carry a heavy purchase, so if you do not have dumbbells you already know, take advantage of that moment of purchase to load your bags (yes, balancing the weight) and without folding the arms walk home. Of course, it will be better if you take long steps.
MUST READ: 15 Best Rowing Machines Under 500 in 2024