Ten Easy Dumbbell Workouts for Beginners

Strength training motivates several people, but some exercises can be challenging to perform, especially for beginners. So if you have recently started strength training and are looking for some easy workouts that you can perform with dumbbells, we are here to help you. In this article, we will share 10 of these along with some guidance regarding performing these exercises.

By the end of this article, you will have ten choices of workouts that you can do using dumbbells as a beginner. So without delaying any further, let’s get started.


#1: Chest Press

For one of the first dumbbell exercises, we have the chest press. Lay down with one dumbbell in both the hands and slightly push them inward and upward at 45-degrees. Pause at the top for a moment, and then lower your arms.

#2: Squat

Stand in a squat position while holding one dumbbell in each hand. Then keep lowering your butt until your thighs are placed in a parallel position to the ground. Come back up and continue doing the same.

#3: Dumbbell Lunge

You might have heard of the forward lunge, wherein you are required to step with one leg forward. The only variation in such dumbbell exercises that you need to do is that you have to hold a dumbbell in both your hands to increase the strength of your muscles.

#4:Bicep Curls

With one dumbbell in one hand, pull your arms towards the shoulders with elbows near to the sides. Then slightly lower and come back to the initial position.

#5: Toe Raise

Stand tall with dumbbells in both hands with the palms of your hands facing inside. It is up to you to begin this workout on a platform or the floor. Gradually, raise your heels and let the weight of your body shift to the toes. Hold on for a moment and then gradually lower down. Keep repeating this.

#6: Woodchopper

If you haven’t heard the name of this exercise earlier, don’t worry. You have to stand with both your legs apart, more than the hips, as you hold dumbbells in each hand by your left leg. Gradually lift your arms to the right, rotating your upper body and legs. Come back to the initial position and repeat again.

#7: Lateral Raise

Hold dumbbells in both hands with the arms at your sides and gradually lift the hands outwards. Try to keep your arms straight and then go back to the starting position to start again.

#8: Forward Raise

With one dumbbell on one thigh, gradually lift them right in front till they reach the level of your shoulders. Then, after holding them for a moment, lower them.

#9: Overheads Triceps Extension

With both your hands, hold one dumbbell above your head. With elbows close to the ears, slowly lower them till they are perpendicular. Bring the arms back up and continue.

#10: Bent-Over Row

Bend at the waist a bit and make sure that your core muscles are held, not hunching your back. With weights right in front of the chest, gradually bend the elbows to pull dumbbells toward you. Reach back to the initial position.

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