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2. DUMBBELL WORKOUT FOR BEGINNERS
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Dumbbell Workout
Everyone knows at least one dumbbell exercise curls but there’s so much more you can do with them,
whether you’ve got a pair of adjustable dumbbells at home or a well-stocked rack of dumbbells in a gym
You can target any body part and build muscles or string a series of movement into a pulse-raising
workout to burn calories and burn fat, or work on your muscular endurance with high-rep sets. If you
prefer to practice them at home, our round-up of the best dumbbells can help you find a pair to suit your
Budget and needs We also have plenty of dumbbell workouts for you to try which feature the exercise on
this page. But before we dive into our selection, here are a few reasons why dumbbell exercise may be the
best kind of weighted exercise.

3. 1. Lateral Raise
Why:- “Lateral raise target the medial (outer) head of the deltoid muscle,”
says Nyman “You don’t need an awful lot of core strength to perform the
movement, which is why it’s good for beginners.
How:- Stand holding a dumbbell in each hand next to your outer thighs.
Keep your back. Straight and slowly lift the weights out to the sides until
your arms are parallel with your elbows should be slightly bent. Slowly
lower the dumbbells back to the starting position.
Form Tip:- “Imagine you are holding a bucket in each hand. As you rise
your arms out to the side, tip the buckets as if to pour out the contents so
that your thumbs point to the floor. This will ensure you hit the medial
head instead of over–developing the front delt.”

4. 2. Overhead Press
How:- “While lateral raises are good for working the delts,
performing heavy overhead (or shoulder) presses is a great
way to add serious strength, “says Nyman. “make sure you
don’t arch your back too much, If you do you’ll probably
end up using your upper chest instead of your shoulders.”
Why:- You can do this either seated or standing hold a pair
of dumbbells by your shoulders with your elbows out to the
sides and bent at 90 degrees. Extend through your elbows,
press the weight overhead, and slowly bring them back to
the starting position.

5. 3. Biceps Curl
Why:- If you’re a beginner you may of picking up heavy weight’s.
With biceps curls, you won’t need to worry about that because
it’d not about going heavy, it’s about the feel of the muscle
lengthening and shortening. You can change grip to target
different heads of the muscles but for a beginner recommend
using a supinated grip -palms facing up.”
How:- Hold a pair of dumbbells in front of you. Thighs with your
palms facing out. Slowly curl the dumbbells up to your chest and
then back down again.
From Tip:- “Keep your elbows pinned to your sides, “says Nyman.
“The minute your elbow comes up you are shifting the emphasis
away from your biceps and onto your shoulders.

6. 4. Triceps Kick- Back
Why:- Pair this dumbbell exercise with the biceps curl to
ensure you’re working both of the major muscle groups in
your upper arm. Like the biceps curl, the triceps kick-back
is an insolation move. In that, it targets solely the triceps.
How:- Set up a bench so you can place one knee, shin, and
feet on it, and then bend over until your torso is parallel to
the floor, holding the bench with one hand. On the other
hand, hold a dumbbell and place your upper arm against
your body with your elbow bent at 90 degrees. Straighten
your arm, moving the dumbbell backward until your force is
parallel to the ground making sure to keep your upper arm
still so, you’re only using your triceps for the lift. Slowly
lower the weight back to the start.

7. 5. Lungue
Why: “Working your legs is essential for many reasons,
including building strength, muscle and burning loads of
calories, “says Nyman “But if you’re a beginner the thought
of getting under a heavy barbell for a set of squats may
seem intimidating. So instead grab a pair of dumbbells and
get lunging. It’s a great way to add resistance to your legs
and glute work, without the fear of being left in a heap
under the squat rack.”
How:- Holding dumbbells by your sides, take a big step
forward and lower your body until both knees at bent at 90
degrees. Then push up through the front leg and return to
the starting position.

8. 6. Front Squat
Why:- It’s not as daunting as getting under a loaded
barbell, are performing squats while holding dumbbells by
your shoulders will challenge your core in a different way to
the barbell version, “says Nyman. “because the weight is
slightly in front of you you’ll place more emphasis on your
quads, too.”
How:- Hold a pair of dumbbells up by your elbows by your
sides and palms facing each other. Lower into a squat until
your thighs are parallel with the ground, then drive back up
to the starting position.

9. 7. Front Raise
Why:- The first thing to know about this dumbbell exercise
is that it works the front part of your shoulders. The second
thing to know is that you need to use light dumbbells. You
don’t need much weight at all to work this area, and going
too heavy risks a shoulder injury.
How:- Hold dumbbells in front of your thighs in an
overhand grip, so your palms face your body. Keeping your
arms extended and your back straight lift the weight in
front of you to shoulder height then lower is slowly. You
can lift two dumbbells simultaneously or work one arm at a
time.

10. 8. Plank Drag
Why:- The plank drag is a simple and effective way to
increase the difficulty of the classic plank by adding
movement to test your balance and force your core muscles
to resist your torso rotating as you reach and pull.
How:- Set up in a high plank position, supporting your body
on your hands and toes while forming a straight line from
your neck to your heels. Position the dumbbells on the floor
level with your chest on your left side. While maintaining
your plank position, reach across and under with your right
side. Then put your right hand back down and drag the
weight the other way with your left hand. Make sure to
engage your ads when dragging the weight so it’s not just
your arms doing arms doing the work.

11. 9. Split Squat
Why:- “These are tough at the best of times but performing
them with a dumbbell in each hand will take it to a whole
new level, “says Nyman. “You’II feel every muscle in your
legs and glutes working hard just to stabilize yourself.
How:- Get into a staggered stance, holding dumbbells to
your sides. Using your legs. Slowly lower as far as feels
comfortable, then push back up to the starting position. For
a tougher variation of the split squat, put your back foot on
a bench.
From Tip:- “Keep your chest up throughout the movement.
Push up through your heels, as opposed to your toes to
target the quads and glutes instead of your calves.”

12. 10. Simple-leg Romanian Deadlift
Why:- This fantastic functional move trains the leg in turn
to mimic the movement of running and also helps to build a
strong posterior chain. It’s also an incredibly frustrating
move at times because it tests your balance as well as your
strength.
How:- Stand holding dumbbells, using a lot less weight
than you would for a two-footed deadlift. Lift one foot off
the ground and hinge forwards at the hips raising your foot
behind you for a counterbalance to lower the weight
towards the floor. Stop when you feel a stretch in your
standing leg’s hamstrings and snap your hips forward to
come back up to standing.