An Easy Beginner Dumbbell Workout For Women

With more of us working out from home than ever, it can be hard to know where to start with easy dumbbell exercises and beginner weight workouts.

Below we’ve compiled the eight easiest exercises that can be effective with big weights or small, that give you a full body workout and most importantly, don’t need a lot of space, time or expertise to complete.

1. Bent Over Row

Don’t be fooled by the simplistic appearance of this exercise! Bent over rows are a staple of any athlete’s workout routine. What makes the Bent Over Row effective is its compound movement which allows the lifter to work a number of muscle groups including your back, biceps and postural muscles. The glutes and lower back also get a workout due to the bent over position – but make sure you keep your back flat.

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Recommended: 10-13 reps

Technique:

1. To get into the bent-over position correctly, stand with both feet flat on the floor, hip width apart and push your bum back until your chest is pointing towards the floor.
2. Bend your knees slightly and extend your arms, holding a dumbbell in each hand. Keep your back flat – imagine you have a vase of flowers balanced on your lower back.
3. Row your arms towards your chest, with elbows close to your sides. At the top of the movement, squeeze your shoulder blades together. Repeat.

2. Shoulder Press

Another must have in anybody’s strength building routine, the shoulder press is a core fundamental lift for the upper body. It provides strength for the anterior/medial deltoids, located at the front and centre part of your shoulder. The overhead press will strengthen the posterior deltoids too.

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Recommended: 10-13 reps

Technique:

1. Stand with your feet flat on the floor and hold a dumbbell in each hand, just above your shoulders.
2. Drive your arms up to the ceiling as far as you can, then return the dumbbells to above your shoulders at a steady pace. Repeat.

3. Lateral Raise

Considered the best exercise available for working the lateral delts, this is another easy but effective exercise that can be done anywhere – with anything! Repeated regularly, the lateral raise will aid growth of the lateral deltoid, giving you the appearance of broader, stronger shoulders.

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Recommended: 10-13 reps

Technique:

1. Stand up straight, keeping a straight spine, with your arms by your sides holding a dumbbell in each hand.
2. Slightly bend your arms, and lift them outwards until they are level with your shoulders and you are standing in a T position. Lower your arms slowly and repeat.

4. Dumbbell Reverse Lunges

The lunge — love it or hate it — it’s effectiveness can never be doubted and only gets better when accompanied by weights! Targeting the abs, back and gluteal muscles, plus the quadriceps and hamstrings, this is an exercise made for sculpting the legs and bolstering the booty.

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Recommended: 6 reps on each side

Technique:

1. Stand with your legs hip width apart, with your arms by your sides holding your dumbbells.
2. Step one foot back about two feet, lowering your knee slowly to the ground, while keeping your chest pointing forwards.
3. Step back to the starting position, then repeat the action on the opposite leg.

5. Bicep Curl

Bicep curls are to workout routines what kale is to salad: Ok on its own, but can achieve its full potential as a tasty accompanying teammate. Mostly an accessory movement, bicep curls only isolate and target the biceps, mostly adding definition as well as providing strength and stabilisation.

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Recommended: 12 reps on each side

Technique:

1. Hold a dumbbell in each hand at your sides with palms facing inwards and arms straight down.
2. Step your feet at shoulder width apart with your heels driven into the ground. Bend your knees slightly and brace your core.
3. Lift one dumbbell toward the shoulder, rotating the arm as it moves up so that the palm is now facing upward.
4. Lower your dumbbell to the side and repeat the same movement with the other arm. Remember to exhale when lifting your weight and inhale while lowering. Repeat.

6. Russian Twist

A popular exercise among professional athletes, the Russian twist targets the oblique muscles, either side of the abs. It’s best taken at a slow pace to get the most out of every repetition.

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Recommended: 12 reps (1 rep is a twist to each side)

Technique:

1. Sit on the floor in a ‘V’ position. Engage your abs to hold this position steadily.
2. Holding your dumbbell in front of you, slowly twist your waist left to right. Don’t rush this movement or twist too far – it works best when slowed down and controlled.

7. Squat with Overhead Press

Fitness’ favourite child, squats, build the leg muscles: quadriceps, hamstrings, and calves whilst creating an anabolic environment which promotes body-wide muscle building, improves muscle mass and of course, sculpts those glutes.

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Recommended: 10-15 reps

Technique:

1. Hold a dumbbell in each hand, just above each shoulder. Squat down by sending your bodyweight back through your heels and lower as though you are about to sit into a chair.
2. Lower for 5 seconds until your bum is slightly lower than your knees.
3. Thrust back to your starting position, squeezing your glutes at the top. Lift the dumbbell towards the ceiling into an overhead press.
4. Lower the dumbbells back to the start position, and repeat.

8. Romanian Deadlift

Don’t be put off by the hard-as-nails name, the Romanian deadlift (RDL) is a traditional barbell lift which targets and enhances the posterior chain muscles, including the glutes, hamstrings and adductors. A simple move, the RDL is an effective exercise that helps strengthen both the core and the lower body in one move.

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Recommended: 10-15 reps

Technique:

1. Stand with both feet flat on the floor and a dumbbell in each hand.
2. Keep your legs straight but unlock your knees and push your hips back to lower the dumbbells towards the floor.
3. Go to just below knee height and then stand straight again.
4. Clench your glute and core muscles as you do so. Repeat.

Check out my video on how to improve your deadlift strength!