Best Dumbbell Exercises for Women
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sophiaowenuk
Posts: 6 Member
Dumbbells for women are very useful for toning the body. They are among the best tools for doing exercise at home.
It is possible to find ladies dumbbell setthat take up relatively small and can be stored anywhere, you can find it at Gymrat. If you are concerned about investing in it, it is also possible to find cheap dumbbells.
Even if you don't want to buy them or are very short of space at home, you can always create homemade dumbbells. Adjustable dumbbells are a great option to save space and money.
Now, we will explain everything related to train with dumbbells and get the most out of them.
What are the best dumbbell exercises for women?
If you want to tone your whole body using dumbbells, there are three basic exercises to do at home and with which you can train large muscles.
Squats
To perform them, take a dumbbell with each hand and get into the starting position. It is pretty similar to the posture used for squats without dumbbells.
The feet must be open to the level of the shoulders, the abdominal muscles must be tight, and the trunk must be straight. Both the feet and the knees should face the same direction.
Then, bend your knees and go down slowly, controlling the descent at all times, which should be smooth. Lower until you make a 90-degree angle and return to the starting position without lifting your heels off the ground.
Military press
To do this, you must be very careful with the posture of the back, which should not arch at any time. The pelvis should be just below the torso, and this can only be achieved by keeping the glutes tight.
Your abs should also be tight as they will help lower your rib cage. You must maintain the pressure throughout the exercise.
To perform the exercise, place your feet at the hips and grasp a dumbbell in each hand at shoulder height (palms should face inward). Then extend your arms over your head.
With this movement, the blocking posture is reached. Then, and in a controlled way, bring the dumbbells back to your shoulders.
If you find it challenging to perform this exercise or you do not finish controlling the movement well, you can do it sitting.
Bench press
To perform this exercise, you will have to lie down on a raised surface or flat bench. The feet should be firmly on the ground, and the spine should be in a neutral position.
Grab a dumbbell in each hand. Now pull your shoulder blades back and down, making contact with the bench.
At all times, the feet must be in contact with the ground, while the head, shoulders and buttocks must contact the bench at all times. To hold the dumbbells:
1. Do so with your palms facing forward, wrapping your thumbs around the handles.
2. Bring the dumbbells toward the ceiling, keeping your elbows fully extended. When you've gotten this far, the weights will be on your eyes.
3. Lower the weights slowly towards mid-chest height, reaching the width of the armpits.
In addition to these exercises, there are other quite complete ones, such as the following: squat-press, push up, front squat, rowing and lunge post.
It is possible to find ladies dumbbell setthat take up relatively small and can be stored anywhere, you can find it at Gymrat. If you are concerned about investing in it, it is also possible to find cheap dumbbells.
Even if you don't want to buy them or are very short of space at home, you can always create homemade dumbbells. Adjustable dumbbells are a great option to save space and money.
Now, we will explain everything related to train with dumbbells and get the most out of them.
What are the best dumbbell exercises for women?
If you want to tone your whole body using dumbbells, there are three basic exercises to do at home and with which you can train large muscles.
Squats
To perform them, take a dumbbell with each hand and get into the starting position. It is pretty similar to the posture used for squats without dumbbells.
The feet must be open to the level of the shoulders, the abdominal muscles must be tight, and the trunk must be straight. Both the feet and the knees should face the same direction.
Then, bend your knees and go down slowly, controlling the descent at all times, which should be smooth. Lower until you make a 90-degree angle and return to the starting position without lifting your heels off the ground.
Military press
To do this, you must be very careful with the posture of the back, which should not arch at any time. The pelvis should be just below the torso, and this can only be achieved by keeping the glutes tight.
Your abs should also be tight as they will help lower your rib cage. You must maintain the pressure throughout the exercise.
To perform the exercise, place your feet at the hips and grasp a dumbbell in each hand at shoulder height (palms should face inward). Then extend your arms over your head.
With this movement, the blocking posture is reached. Then, and in a controlled way, bring the dumbbells back to your shoulders.
If you find it challenging to perform this exercise or you do not finish controlling the movement well, you can do it sitting.
Bench press
To perform this exercise, you will have to lie down on a raised surface or flat bench. The feet should be firmly on the ground, and the spine should be in a neutral position.
Grab a dumbbell in each hand. Now pull your shoulder blades back and down, making contact with the bench.
At all times, the feet must be in contact with the ground, while the head, shoulders and buttocks must contact the bench at all times. To hold the dumbbells:
1. Do so with your palms facing forward, wrapping your thumbs around the handles.
2. Bring the dumbbells toward the ceiling, keeping your elbows fully extended. When you've gotten this far, the weights will be on your eyes.
3. Lower the weights slowly towards mid-chest height, reaching the width of the armpits.
In addition to these exercises, there are other quite complete ones, such as the following: squat-press, push up, front squat, rowing and lunge post.
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