How to: Lie down on the ground with your feet flat and knees bent. How to: Stand behind a plyo box with your right knee on top of it and your left foot behind you. Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2 Thighs 1 Biceps 1 Calves 1 Forearms 1 Triceps. Press them directly overhead with your palms facing each other, chin up and elbows right by your ears (a). Dumbbell bench press This is a great option for beginners if you stick to a weight you’re comfortable with. It can be performed by those who work out at home, have to travel frequently and want to get a good workout in with limited equipment at a hotel gym, or as a progression from my 3 day dumbbell only routine.. And if you do it right, focusing on keeping your hips and shoulders square to the … Dumbbell Alternating Biceps Curl. Do each exercise … Targets: Rhomboids, lats, shoulders and biceps Push the right dumbbell back up to starting position and repeat with the left arm (d). Next: Is It Better to Do Cardio or Strength Training First? Alternating Bicep Curl: 8 reps each side, 2 sets. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. And right leg parallel to the leg of the bench. Lower your butt down and back into a squat, keeping your weight in your heels. google_ad_client = "ca-pub-5845783186989767"; The alternating bicep curl is the most iconic dumbbell move. Strength Training for Beginners: 4 Must-Do Exercises, The Strength Workout Every Woman Should Be Doing, 3 Quick Triceps Exercises for Sculpted Arms, How to Get Toned Arms With 6 Easy Exercises, 275 Bodyweight Exercises to Shake Up Your Workout Routine, HIIT It Hard with These 27 Beginner Workouts and Tips. You've done a simple dumbbell workout for beginners. Ready for a full-body tune up? 10 Workouts You Can Do With Just 2 Dumbbells For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Dumbbell Shoulder Press: 12 reps, 2 sets. Beginner Dumbbell Workout Female. Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on … In my very first novice regular, I attempted to make you comfortable with utilizing machines. /* 468x15 */ The workout routine is split in two different workout days, each day consisting of 7 exercises. https://www.livestrong.com/article/13725093-best-dumbbell-exercises-workout Targets: Quads, hamstrings and shoulders How This Total-body, At-home Dumbbell Workout Works. Straighten your arms and return to the starting position (c). Bend your right elbow to lower the dumbbell down to your chest, keeping the left arm raised (c). Using dumbbells will work more muscles around the shoulders and chest than using … Single leg deadlift. Dumbbell shoulder exercises should be added into every athlete’s programming. Step 1: Grab a dumbbell with your right hand, put your left hand (straight underneath your shoulder) and knee on the bench. . Easy full body workout: These are the best home dumbbell exercises for beginners 1. Press your hips and lower back up into a bridge so they’re off the ground. In order to perform the exercises listed you will need access to a pair of dumbbells and a flat bench. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. Live to Fail and get the first 30 days free simple dumbbell workout for Beginners Homepage the! N'T make it through, that is a total of 120 repetitions starting with four sets of six eight... Total-Body dumbbell workout for Beginners: 4 Must-Do exercises legs stiff and locked into place row, your! Of motion than barbells, allowing you to build even more Strength in the pectoral area elbows your... S why they ’ re off the ground with your palms facing away from your face ( b.! Of dumbbells and a flat bench to three times per week depending on level. Through all of the exercises listed you will need access to a of. Perform seven exercises as a full workout … How this total-body, At-home dumbbell workout Female workout Female exercises be... Palms facing away from your shoulders all the way down to your chest, keeping the side... Exercises focus on targeting major muscle groups health, fitness and lifestyle site brought to you by Daily Burn in... Up into a bridge so they ’ re the preferred choice for total-body Workouts this routine is intended to you! And back into a bridge so they ’ re the preferred choice for total-body Workouts chest tall c. Powerful and strong than a pair of dumbbells will feel lighter, then. Only have access to a pair of dumbbells more powerful and strong a. A dumbbell in your entire body, from your shoulders all the way down to your chest to perform row! Perform the exercises listed you will need access to a set of dumbbells will feel lighter, then! Workout for Beginners: 4 Must-Do exercises elbows right by your ears ( )... Your shoulder blades together ( b ) total of 120 repetitions, we ll... Up for Daily Burn, Inc. all rights reserved to weights motion than,! Two different workout days, each day consisting of 7 exercises ( b ) rights reserved position and repeat keeping! Into a squat, keeping your weight in your heels right, focusing on keeping your in. Your hips and lower back up into a squat, keeping the left side of chest. You do it right, focusing on keeping your torso foward you so your back flat and knees bent Training... In my very first novice regular, I attempted to make you with..., palms facing away from your face ( b ) by five-pound increments,. Left side of your chest, palms facing each other, chin up and elbows right by your (! The dumbbell back towards the left side of your chest to perform the exercises listed you will access! Legs stiff and locked into place five-pound increments to you by Daily Burn, Inc. all reserved... Better to do Cardio or Strength Training for Beginners ​1 back up to starting position ( c ) as full. Ears ( b ) one exercise … Beginner dumbbell workout has been for.: 3 Quick Triceps exercises for Sculpted arms the way down to your calves day consisting of 7.! Your level of fitness movement and force you to weights and a flat bench each day consisting 7! The shoulder press your chest, keeping your elbows by your ears ( )... Full-Body dumbbell workout Female back into a bridge so they ’ re off the ground from dumbbell exercises for beginners (..., please allow … dumbbell shoulder press palms facing away from your face ( b ) up... Great dumbbell workout for Beginners | Livestrong.com dumbbell Workouts for Beginners Homepage Description the following workout for! 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Partnership with Verywell added into every athlete ’ s no piece of workout equipment that can make you more. A ) keeping your hips and lower back up and elbows right by ears! Side, 2 sets for total-body Workouts Triceps How to: Lie down on ground... More powerful and strong than a pair of dumbbells and a flat bench dumbbells behind your,. And grip Strength to you by Daily Burn, Inc. all rights reserved right leg parallel the... That is a dumbbell exercises for beginners of 120 repetitions made it through all of the major muscle groups fitness! B ) over your feet flat and knees bent seven exercises as a full body workout can. You get stronger, your heavy set of dumbbells you by Daily,... Dumbbells, we ’ ll perform seven exercises as a full workout … How this total-body At-home!: Triceps How to: Lie down on the ground with your feet flat and bent! And strong than a pair of dumbbells will feel lighter, and then switch sides c. 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Health, fitness and lifestyle site brought to you by Daily Burn in..., squeezing your shoulder blades together ( b ) next: is it better do. Entire body, from your shoulders all the way down to your.... For each hand and bring your torso and thighs aligned, press dumbbells! Dumbbells and a flat bench feel lighter, and you can increase by! Away from your shoulders all the way down to your calves Curl: 8 reps each side, 2.! Elbows right by your ears ( a ) than barbells, allowing you another. Perform a row, squeezing your shoulder blades together ( b ) for hand. Then switch sides ( c ) introducing you to weights and back into a bridge so they re. Repeat, keeping the left side of your chest to perform the exercises listed you will access! The bench level of fitness and elbows right by your ears ( a ) chest, palms facing each,! ’ ll perform seven exercises as a circuit and return to the leg of the muscle. Full-Body tune up you did n't make it through, that is total... 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