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Dumbbell Exercises for Women

Mayuri Kulkarni Feb 18, 2020
Dumbbell exercises are directly associated with increase in strength of the upper body. Here are the advantages of these exercises and some easy dumbbell exercises for women.
Many of the weight loss programs concentrate only on cardiovascular exercises. Though these exercises help to lose weight, resistance or weight training should also be included in the weight loss program. Resistance training helps to build toned muscles and lose body fat faster.
Dumbbell exercises are a part of such resistance training, where you can tone your upper body.

Dumbbell Workouts

Women usually have this misconception that weight training or dumbbell exercises will make their body muscular like a man's body. However, it is not true. Proper weight training with the help of a physical trainer can help a woman get a well-toned body.
Here are some advantages of these exercises.
  • A good exercise routine increases your metabolism by burning fats at a faster rate and thereby, helps to control weight in an effective manner.
  • These exercises improve bone density and reduces the risk of developing osteoporosis.
  • The results of these exercises are seen in very less time period, as compared to other exercises.
  • They also help maintain proper blood pressure and blood sugar levels.
  • These exercises increase the energy level to perform daily activities. They also improve the physical appearance and boost self-esteem.
Before beginning with the exercises, buy a light-weight dumbbell that weighs around 2-3 pounds. You may gradually increase the weight once you are used to these exercises. Target the particular group of muscles that you want to workout, and initially keep the workout limited to 15-20 minutes.

Upright Row

It is one of the dumbbell back exercise that helps to strengthen the upper back. Given are the steps to perform an upright row, that will not only target your upper back but also your shoulders and neck.
  • Hold the dumbbells in both the hands and keep your hands close to your thighs.
  • Keep your palms facing your front thighs.
  • Now raise your arms simultaneously so that the dumbbells reach your chin.
  • While raising your arms lead your elbows to your sides.
  • When the dumbbells touch your chin, your elbows should be higher than your wrist.
  • Slowly bring them down and repeat.

Dumbbell Chest Flyes

This is a chest exercise that targets the chest and front portions of the shoulders. Here are the steps to perform this exercise.
  • Lie down on an exercise mat or a bench and hold dumbbells in both the hands.
  • Now, bend your hands at the elbow in such a way that your arms make a right angle with the floor.
  • Now lift your arms from the floor so that your hands are perpendicular to the floor and then move them to your sides, making a right-angled controlled arc.
  • While you are in that position, keep your arms parallel to the floor.
  • Then, get back to the initial position and repeat the steps.

Dumbbell Raise

Dumbbell shoulder exercises target all the shoulder muscles and help to improve the appearance of the upper body. The steps to perform a front and lateral dumbbell raise are as follows:
  • Sit straight with a shoulder width distance between your feet.
  • Hold the dumbbells in both the hands such that the palms face towards your thigh.
  • Keep your head still, back in a neutral position, and look straight ahead.
  • Now, raise the dumbbells out to your sides till the shoulder level.
  • Then, slowly bring them down and repeat.
  • Repeat same set of steps for front raise, just raise the dumbbells in the front till you reach your shoulder level.

Biceps Curl

Biceps curl help to get toned arms. Here are the steps to perform this exercise.
  • Sit straight, with the dumbbells in your hands.
  • Keep your elbows close to your sides and fold them to curl the dumbbells towards your shoulders.
  • Smoothly bring them down and repeat the steps without giving any jerk to the dumbbells.
These were some of the best dumbbell exercises meant for women, that target some of the important parts of the upper body. Perform some warm up exercises before performing any of these exercise. You may also consult a physical trainer and get to know the proper steps to perform these exercises.