Best Dumbbell Exercises for Women

Why Do Dumbbell Exercises

Dumbbell exercises, or strength exercises, are the most effective when it comes to losing fat and building muscle mass. It is very easy to have some dumbbells at home to perform the exercises.

X Best Dumbbell Exercises for Women

If you do not know where to start, we are going to leave you a routine of the best exercises to train full body and tone both the upper and lower body.

For this you are going to need: two dumbbells and a mat.

1- Press on the floor:

To perform this exercise, you must lie on your back, bend your knees and keep the soles of your feet on the floor. With a dumbbell in each hand, extend your arms towards the ceiling and then lower them parallel to your shoulders.

We will work pectorals, triceps and shoulder, performing between 13-15 repetitions.

2- Romanian dead weight:

To perform this exercise, you have to be standing, you must place your feet slightly apart from each other and hold the dumbbells with both hands. Your legs stay straight while you bend your hips and slowly lower your hands to the floor. The buttocks are brought backwards, activating the abdomen, and trying not to hunch the back.

We will work quadriceps, calves, hamstrings, core, dorsals and triceps, performing between 13-15 repetitions.

3- Shoulder press:

To perform this exercise, feet flat on the floor, shoulder-width apart, hold the two weights at shoulder height, creating a U-shape with your arms. Extension up and then return to the starting position.

We will work the shoulder, triceps and upper chest. We perform 13-15 repetitions.

4- Incline rowing:

To perform this exercise, we stand upright, slightly separate the feet and lean your back straight with your chest to the floor. Bend your elbows and bring them towards your ribs.

We will work back, gluteus and triceps. We will perform 13-15 repetitions.

5- Lateral raises:

To perform this exercise, we sit on a chair, raise our arms until they are level with our shoulders and form a T shape with our body.

We will work shoulders and trapezius. We will perform 13-15 repetitions.

The benefits of training exercises with weights are that if you are consistent, you will quickly notice the results, gain muscle mass, improve the flexibility of your joints and injury prevention.

It is important to choose the right weight of the dumbbells, and to make sure of this, you must do "trial and error", you must be able to perform the exercises correctly and hold the position for a few seconds.

Go for it!