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Dumbbell Exercises for Beginners



Dumbbell exercises are an excellent choice for beginners because they are relatively simple and versatile. They can help you build strength and improve your overall fitness. Here are five dumbbell exercises suitable for beginners:

  • Dumbbell Goblet Squat:

    • Hold a dumbbell close to your chest with both hands, keeping your elbows pointed down.

    • Stand with your feet shoulder-width apart.

    • Lower your body by bending your knees and hips, as if you're sitting back into a chair.

    • Keep your chest up and your back straight.

    • Lower yourself until your thighs are parallel to the ground or as far as your flexibility allows.

    • Push through your heels to stand back up.

    • Perform 2-3 sets of 10-12 repetitions.

  • Dumbbell Bent-Over Rows:

    • Hold a dumbbell in each hand, palms facing your body.

    • Stand with your feet hip-width apart and knees slightly bent.

    • Bend forward at your waist, keeping your back straight, and let your arms hang down in front of you.

    • Pull the dumbbells up toward your hips, squeezing your shoulder blades together.

    • Lower the weights back down with control.

    • Perform 2-3 sets of 10-12 repetitions.

  • Dumbbell Chest Press:

    • Lie on your back on a bench (or the floor) with a dumbbell in each hand, palms facing away from you.

    • Position the dumbbells at chest level, elbows bent at a 90-degree angle.

    • Press the dumbbells upward until your arms are fully extended.

    • Lower the weights back down with control, stopping when your elbows are at about 90 degrees.

    • Perform 2-3 sets of 10-12 repetitions.

  • Dumbbell Lunges:

    • Hold a dumbbell in each hand by your sides.

    • Stand with your feet hip-width apart.

    • Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle.

    • The back knee should hover just above the ground.

    • Push off the front foot to return to the starting position.

    • Alternate legs for each repetition.

    • Perform 2-3 sets of 10-12 repetitions per leg.

  • Dumbbell Bicep Curls:

    • Hold a dumbbell in each hand, palms facing forward.

    • Stand with your feet hip-width apart.

    • Keep your upper arms close to your body and your elbows stationary.

    • Bend your elbows to lift the dumbbells toward your shoulders.

    • Squeeze your biceps at the top of the movement.

    • Lower the dumbbells back down with control.

    • Perform 2-3 sets of 10-12 repetitions.

Remember to start with a weight that is appropriate for your current strength level and gradually increase the weight as you become more comfortable with these exercises. 2-3kg are a good starting weight for upper body, lower body start with 4-5kg as these are much larger muscles groups.


Proper form is essential to prevent injury, so pay close attention to your technique. If you're unsure about your form or have any medical concerns, consult with a fitness professional or gp before starting a new exercise routine.

 

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