Beginner dumbbell workout female

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In my first novice routine, I attempted to get you comfortable with using machines. This routine is intended to take you to another level by introducing you to  Dumbbell Workout Female. Dumbbell exercises will need more balance and control, but they are an excellent way to isolate individual muscle groups and streamline your workouts. If you do not have access to a fitness center or the gear I proposed before, these exercises can also be performed at home or blended in with your favorite machines.

*Must Read* Beginner Dumbbell Workout Female - Dumbbell Exercises

Why Pick Dumbbells?

Girls are often intimidated by barbell exercises… aka”scary free weights,” but the truth they should not be scary at all! Dumbbells are simple to use (even for beginners) and are a terrific way to isolate individual muscle groups — or do complete body workouts. Not only is it targeting your intended muscle(s), but dumbbell exercises can stimulate other groups since you stabilize and control the body.

As you become more experienced with weight training, you can find that you have a more dominant muscle or group of muscles on one side. By doing dumbbell exercises with each side separately, it will help balance your body and is often a more beneficial way of training. I prefer a lot of these moves, and I often incorporate them into my work out routines, particularly when I am attempting to isolate a weak muscle group.

Just like my beginner patterns with machines, I do not suggest back and chest exercises for newbies. Not a priority for the majority of women! And once again, that washboard tummy won’t appear unless you are dieting and burning off fat, so we’ll depart the ab exercises outside for today.

Dumbbell Exercises

Dumbbell Workout Female 1

for women (total body). Complete 3-4 times each week, with 1 day of rest between workouts.

3 sets of 10-12 reps
Shoulders (Deltoids)
②Stiff-Legged Dumbbell Deadlift
Warm up set of 15-20 reps
3 sets of 12-15 repetitions
Legs / Hamstrings, Glutes

③One-Arm Overhead Tricep Extension

3 sets of 10-12 repetitions
Arms / Triceps
④Dumbbell Squat
Warm up set of 15-20 reps
3 sets of 12-15 repetitions
Legs / Quads, Glutes

⑤Dumbbell Hammer Curl
Warm up set of 15-20 reps
3 sets of 10-12 reps
Arms / Biceps

Dumbbell Workout Female 2

Dumbbell Exercise Routine #2 for girls (full body). Complete 3-4 times per week, with 1 day of rest between workout.

3 sets of 10-12 reps
Shoulders (Deltoids)
②Dumbbell Side Lunge
Warm up set of 15-20 reps
3 sets of 12-15 reps
Legs / Quads, Glutes

③Dumbbell Bicep Curl
Warm up set of 15-20 reps
3 sets of 10-12 reps
Arms / Biceps

④Vertical Dumbbell Swing
Warm up set of 15-20 reps
3 sets of 12-15 reps
Legs / Hamstrings, Glutes, more

⑤Dumbbell Tricep Kickback
Warm up set of 15-20 reps
3 sets of 10-12 repetitions
Arms / Triceps

More Advice for Beginners:

Should you skipped my machine patterns and this is the first time training with weights, you may want to consider cutting down from three sets of every exercise to just two for your first several workouts. You’re sure to be sore if you have not been hitting the gym, so you can restrict the strain (and pain!) On your muscles by slipping into things gradually.

Selecting the appropriate dumbbells to use can be a little bit tricky in the beginning as well. Start off lighting then work your way upward until you are feeling a moderate burn on your last 3-4 reps of each exercise.

Also, feel free to interchange the exercises in each one of those dumbbell routines. Dumbbell Workout Female don’t feel comfortable with among the moves, or perhaps you prefer one better than another. The key is to hit each muscle group each day: shoulders, triceps, biceps, hamstrings, and quads.