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Dumbbell Exercises For Women

Dumbbell Exercises For Women



Dumbbells are simple yet great equipment that you can use in your exercise routine especially if you are doing your exercises at home. Especially if you want to lose those extra fats and you want to build muscles, the dumbbells are great exercise equipment to start with. For a good start, find great dumbbell exercises for women that you can do in your workouts.

What is great about using dumbbells in exercises is that, it allows you to do weight training at home as dumbbells are simple equipment. You can also work out with dumbbells and enhance different parts of the body and not just your arms or legs. If you are doing your workouts at home, here are a few dumbbell exercises for women that can help you shape and strengthen your body as well.

Dumbbell Exercises For Women

To firm your arms and bicep muscles, you can do the dumbbell arm curl which is done by lifting a pair of dumbbells in both hands and lifting them up to shoulder level by bending your elbows. It is also advisable to lean your back on a wall if you lift the dumbbells together so you have a better support for your back. You can also do this alternately with your left and right hand too. If you want to develop and strengthen your shoulder muscles, you can also do the front raise or the side raise. You can also do the chest press to help you develop your upper body.

Another popular dumbbell exercises for women that you can do to build overall agility and strength are the lunges and squats. They are great exercises to help you strengthen your legs and shape up your butt, which of course, is something that most women want. By adding dumbbells in your routines, you also shape up your muscles and not only strengthen them.

If you are interested in working out your abdominal muscles with the use of dumbbells, you can also do side bends with one dumbbell on one hand to tone your oblique muscles or those muscles at the side of your abdomen. You can do this by standing with your feet at shoulder width and one hand with the dumbbell on your side. The other hand is placed at the back of your head and then you slowly lower the dumbbell to feel that stretch on the other side of your abdomen.


Dumbbell Exercises For Women Part 2


If you want to shape up your butt and if you just want to stay fit and agile, you can do the lunges and squats with dumbbells. Avoid using big weights to avoid injury to your knees. If you want to tone and develop your leg muscles, you can do the lunges with just a shorter step fon/vard but if you want to develop your butt muscles and shape it up, you can also step a little farther, but always do this slow and don’t ever forget to warm up. Make sure too that you are doing the lunges right as this can also injure your knee if not done properly.
This statement may be a little harsh, but it’s true: most women don’t workout properly for maximum results in less time.

Now while that is a true statement, we must acknowledge that it’s not usually their fault. Women are just following the popular advice they see on TV and read in fitness magazines. However, that information will not lead to body sculpting and fat burning results in the least amount of time possible. Magazines always tell women to do “lightweight for high reps” and suggest exercises like curls, kick-backs, and lateral raises.

Those exercises along with other isolation dumbbell exercises will not get you great results.

In fact, the dumbbell exercises women should use are big, compound exercises. The following list of dumbbell exercises will allow you to burn a lot of calories while you perform them, but the best part is that you will continue to burn fat and calories for hours after the workout is finished. Unlike isolation exercises, the exercises in the following list will jack up your fat burning metabolism, and that is the ultimate way for fast fat loss and body sculpting results.



Incline Dumbbell Press - Women

Note: the abbreviation “DB” means dumbbell

Back and Biceps
-DB Renegade row (this is also an incredible core exercise)
-DB Rows (palms down, palms up, neutral, two point, etc)
-DB Pullover
-Chin-ups (assisted versions and all variations)
-Inverted Rows (palms down, palms up, etc)

Chest, Shoulders, and Triceps
-Standing DB Overhead Press
-DB Push Press
-DB Floor Press
-DB Bench Press (incline, flat bench)
-Push-ups (grasshopper, walking, spiderman, etc)

-DB Swings (one arm, double, etc)
-DB Step ups
-DB Bulgarian Split Squats
-DB Squats (suitcase, front, etc)
-DB Deadlift (Romanian, one leg, etc)
-Jump Lunges/Squats
Those exercises will allow you to achieve maximum fat loss and body sculpting results in minimum time.


Dumbbell Exercises For Women

Along with using the best dumbbell exercises, women should also use circuit training to get more results in less time. Circuit training allows you to complete the workouts in a shorter period of time, and it is the most effective method for burning fat during and after the workout.

Dumbbell Workout for Women
-One Arm DB Row with Palms-up x 8 each side
-One Arm DB Overhead Press x 8 each side
-DB Bulgarian Split Squats x 8 each side
Perform each exercise back-to-back and complete as many circuits as possible in 15-30 minutes.

That workout may only consist of three exercises, but those three exercises will allow you to work every single muscle in your body. You don’t need to use a lot of exercises if you use the ones that are the most effective. To get more results in less time, make sure you follow those two simple, but very effective tips: use the best dumbbell exercises, and perform your workouts in circuit fashion. If you follow those two tips you will only need to work out three days per week. Now that is how you get more results in less time.