8 Easy Dumbbell Exercises for Beginners

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8 EASY DUMBBELL EXERCISES FOR BEGINNERS
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Dumbbells are the most common, flexible, and
accessible free weights. They are the first
equipment that most trainees choose in the gym or
for home workouts. As a beginner, it is essential
to start with the necessary gym equipment like
dumbbells.
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Beginner Dumbbell Exercises
Lateral Raise
Stand beside your outer thighs with a dumbbell in
both your hands. Back straight and raise the
weights to the sides slowly until the arms are
parallel to the floor.
Biceps Curl
Hold a pair of dumbbells in front of your thighs.
Slowly curl the dumbbells up to the chin and then
back down again.
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Triceps Kickback
Add this exercise with the biceps curl to target
both muscles of your upper arm. Triceps kickback
mainly targets your triceps muscles.
Lunges
Holding the sides of the dumbbells, taking a
large step forward, and lowering the body until
both knees are bent at 90. Then push up and
return to the starting position through the front
leg.
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Overhead Press
Overhead press can be performed either seated or
standing. With your elbows out to the sides and
bent at 90 , hold a pair of dumbbells by your
shoulders.
Dumbbell Bench Press
With your feet flat on the floor, lie on a flat
exercise bench. Keep the dumbbells above your
face, with your arms completely extended, palms
facing towards your feet.
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Hammer Press
The hammer press (a dumbbell bench press
variation) place less stress on the shoulders,
So, it the best choice for beginners for a
shoulder exercise.
Floor Press
The floor press puts less pressure on your
shoulders than the normal move, so it is a good
way to work your chest if you are concerned about
complicated shoulder joint pain.
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