Working out with weights is one of the best ways to keep fit. It helps to build muscle, burn fat, and improve your heart health. Whether you’re hoping to achieve a specific body aesthetic, or develop your general health and fitness, choosing the best dumbbell set can help you achieve your goals. There is a range of workouts and exercises that you could try with your weights, tailored to target certain parts of your body. Below, we’ll look at some of the best dumbbell workouts to help you get started.
Before you begin
If you’re new to weight workouts, there are a couple of things to consider before you begin, so that you can get the best results, most safely. There are dumbbell workouts perfect for all strengths and abilities, so make sure you’re choosing a workout that suits you – start easy and work your way up if you think necessary. When using weights, you should expect to feel a mild amount of discomfort during the movement – you’re working your muscles after all! But if a movement feels particularly painful, try using a lighter weight, or changing the exercise, this can help reduce your chance of injury.
This exercise is a great starting point for beginners. It specifically targets the biceps in the upper arm, to build and strengthen. This exercise helps not only to make you stronger, but it improves your elbow flexion as well as your grip. A strong upper body means more functional movement, but also means you can meet your aesthetic goals.
All you must do is take your dumbbells in each hand, whilst your arms are hanging by your side. Keep your elbows close to your side and face them forward. Keep your upper arm still and slowly lift the weights, bending at the elbow – after this, lower them back down. You can choose to do as many reps of this exercise as you’d like but makes sure you don’t hurt yourself!
The bent-over row is easy to execute and works the shoulder muscles as well as the larger muscles in your back. Strengthening these muscles means you can benefit from improved posture, and build up the muscles in your upper body, improving overall strength. For this exercise, you’ll need to bend at the waist so you’re at a 90-degree angle. With your back straight, hold both dumbbells out in front of your chest and bend your elbows, lifting the weights towards your body, and lower the weights back down again. This counts as one rep.
If you’re focusing more on your lower body, a dumbbell lunge means you can strengthen your abs, glute muscles, hamstrings, and calves. Not only will this shape your lower body, but it will also improve your range of motion, and improve your overall posture. To complete this exercise, stand with your dumbbells in each hand, with your palm facing your thighs. Step forward with one leg, bending the knee, so that the thigh is almost parallel to the floor. Step back into a standing position and repeat with the opposite leg forward.
Squats are the perfect exercise when it comes to sculpting and strengthening the lower body. Not only can they help you to grow your muscles, but they can also improve flexibility and strengthen your skeleton, particularly your back and spine. This can help slow down the ageing process of your muscles, and of course, help you towards your aesthetic goals. All you must do is either hold your dumbbells in each hand or hold them on each shoulder, lower your bottom to the floor, bend the legs and keep the back straight, hold it for a second or two, and then stand back up – it’s as simple as that!