Dumbbell exercises for women

Most fitness experts have long agreed that exercises performed with free weight are significantly more effective than exercises that are performed on simulators with a given trajectory of movement. For this reason, these sports equipment have become very popular in both gyms and home workouts.

Exercises with dumbbells for women are especially good, because with their help you can not only work out all muscle groups, but also fight excess weight (without forgetting about the correct diet). In this article, we will talk in detail about which exercises with dumbbells are best for girls and how to perform them correctly.

The benefits of dumbbell exercise

Regular strength training is extremely beneficial for the female body, regardless of age. Athletic and fit ladies at any age are admired by the opposite sex and the envy of women who find many reasons and excuses for themselves to postpone a trip to a sports club every day. Although there should be no excuses in matters concerning their own health. Even if you don't have enough time to visit the gym, you can always buy inexpensive sports equipment and do dumbbell exercises for women at home.

Briefly, the benefits of training with dumbbells can be described in several points:

• Using dumbbells in training makes it possible to work out absolutely every muscle group well. The opinion that girls should only train their legs and buttocks hard is wrong - all muscles should be in good shape, because even beautiful pumped-up legs cannot interrupt the impression of flabby arms.
• Resistance training accelerates the metabolism, which allows you to get rid of extra pounds much faster. The body uses up a lot of energy during strength training. An athlete of average level of fitness can use up to 600 kilocalories per hour of sports, which confirms the advisability of using exercises with dumbbells for girls for weight loss.
• There are also effective exercises for women with musculoskeletal problems. They help to recover from a domestic or sports injury, to regain good physical shape after childbirth, and much more.

We will tell you about all this in detail in the following sections.

Recommendations for choosing exercise for weight loss

It has long been known that regular exercise only in conjunction with a proper diet leads to weight loss. For many women, it is this aspect that is most relevant, and it is it that is often given with great difficulty, because if you can still find time for training, then eating right is much more difficult. However, losing weight purely on a diet without exercise is also a so-so option. Not only will the exercises help you burn a decent number of calories, it will also help tone your muscles, as a result, after losing weight, you will not look saggy, but fit.

Before we talk about which exercises with dumbbells for women and girls will help make the figure perfect, carefully read a few important recommendations. They will make the process of training and losing weight faster and more efficient:

1. A flat stomach and a thin waist are 100% the result of following the correct diet. The stereotype that it is possible to locally burn fat tissue in the abdominal area through super-intense training for the abs and obliques has long faded away. However, this does not mean that core training is unnecessary for girls. Perform sit-ups with dumbbells in your hands, crunches with additional weights and vacuum to tone your abdominal muscles and prevent sagging skin as a result of rapid weight loss.
2. Likewise with deposits on the buttocks and thighs. Exercising in these areas won't burn fat on its own, but it will help tone your muscles and increase your overall calorie burn. Combined with diet, this will ultimately lead to excellent results.
3. The general conclusion is that the set of exercises for gaining muscle mass and losing weight can be the same. The whole difference will be in nutrition. In the first case, you need a daily calorie surplus, in the second, a deficit of 10-20% of your norm. So you can safely choose any exercises you like from the list that will be presented below.
4. A good option for exercising with dumbbells for weight loss is circular training. We perform one exercise for each muscle group (doing from top to bottom: shoulders, back, chest, arms, quadriceps, hamstrings, buttocks). In total, we do 3-5 circles (beginners should start with 2). With each circle we change exercises, we don't rest between them. Let us rest for 2-3 minutes between circles. The loss of calories during circuit training is higher than during normal training, which can be useful to you during the period of weight loss.

Exercises for the back and beautiful posture

Exercises with dumbbells for the back for women are practically no different from the exercises performed by men (except for the weight of the equipment used). They help to qualitatively work out the lats, round, trapezius, rhomboid and other muscles. Various horizontal pulling exercises are especially good in this regard. The horizontal load vector develops the back thickness more and makes it possible to concentrate on the peak contraction of the working muscle group. The vertical load vector is aimed at developing back width - these are exercises such as pull-ups and deadlifts on the vertical block.

Bent-over row of one dumbbell

Bent-over dumbbell rows are a basic exercise for developing back muscles. It loads the entire array of lats, but is not suitable for people for whom axial load on the spine is contraindicated, since during the exercise there is too much load on the lumbar region.

It is done as follows:

1. The athlete rests her arm and leg of the same name on a horizontal bench or any other similar object (for example, a chair), holding a dumbbell in her other hand. With the foot of the other foot, rest firmly on the floor. The angle of the torso can range from slight to nearly parallel with the floor, find a position where you can best feel the stretch and contraction of your latissimus dorsi. The gaze is directed forward, the back must be kept level throughout the entire approach, rounding of the lower back is not allowed.
2. We begin the traction movement of the dumbbell upward, exhaling with effort. We try to concentrate most of all on the position of the shoulder blades and elbows: this way you maximally "turn off" the biceps and rear deltas from the movement.
3. The dumbbell should not be lifted straight up, but slightly attracted to the belt. This is how you engage not only the top but also the bottom of the lats. At the top, the elbow should be above the level of the back. Here you can linger for 1-2 seconds.
4. Smoothly lower the dumbbell down, stretching your lats as much as possible, while inhaling at the same time. The movement is smooth, in no case should you “drop” the weight - this way you will not only disrupt the neuromuscular connection, but also risk injury.

Row of dumbbells lying on an incline bench

Row of two dumbbells lying on an incline bench is an exercise similar to the previous one in biomechanics, but it has its own distinctive features. Firstly, there is no axial load on the spine, so there are no contraindications to this exercise. Secondly, the movement is more isolated, since there is no static load on the stabilizing muscles: the extensors of the spine and the abdominal muscles. And thirdly, it is almost impossible to use cheating in the dumbbell row on an incline bench. Because of this, the athlete works with less weight and better feels how the load falls on the working muscles.

It is done as follows:

1. Lie on a bench inclined at an angle of 30-45 degrees with your stomach down and take dumbbells in both hands. Take a comfortable position, you should not feel any discomfort. The gaze is directed forward, the back is perfectly straight. If you cannot keep the thoracic spine straight and it "rounds", then the working weight is too much for you.
2. As you exhale, begin an upward pulling motion, as with a regular bent over row. Remember to press the dumbbells a little closer to your waist to load the lower lats as well. At the top, there is a peak contraction of 1-2 seconds.
3. While inhaling, gently lower the dumbbells down. It is very important not to round your back at this moment; for this, rest your feet a little harder on the floor.

Dumbbell Deadlift

The dumbbell deadlift is another basic exercise for developing your back muscles. In addition to the back (the main work is on the extensors of the spine), a huge number of other muscle groups work in the backbone: quadriceps, hamstrings, buttocks, abdominal muscles and biceps. Such a complex load perfectly contributes to an increase in energy consumption during training.

It is done as follows:

1. Place the dumbbells on the floor at a symmetrical distance from you, they should be approximately at shoulder level. Sit down to them, grab them tightly, straighten your back, and put your feet parallel to each other, shoulder width apart.
2. We begin to lift, exhaling. The first phase of the movement is called a breakdown, here the muscles of the legs are more involved in the work, and the body is slightly tilted forward. After the dumbbells are at about knee level, proceed to the second phase of the movement - back extension. You must take a fully upright position. There is no need to lean back. The load on the back muscles is greater in the second phase of the movement, the extensors of the spine and trapezius muscles are actively working, and the lats and rhomboids carry a good static load.
3. Lower the dumbbells to the floor, keeping your back straight and inhaling. Start the next repetition.

Exercises for the pectoral muscles

Dumbbell bench press

Dumbbell bench press is a basic exercise for developing chest muscles. Depending on the level of inclination of the bench, you can vary the load and load more on certain sections of the pectoral muscles. For example, pressing dumbbells on a horizontal bench puts more stress on the middle of the chest. When pressing dumbbells on an incline bench, the upper part and the front bundles of the deltoid muscles work more. Pressing dumbbells on a bench with a negative incline (head down), you emphasize the load on the lower chest.

However, the technical principles are the same for all types of dumbbell presses. It is performed as follows:

1. Take dumbbells and lie with them on the bench, straighten your arms in front of you. Place your feet firmly on the floor. The back is slightly arched, but not strongly, the shoulder blades are brought together.
2. As you inhale, lower the shells down to a comfortable point. It is not necessary to lower them as low as possible, in which case you will most likely feel pain or discomfort in your shoulder joints. Better to work in a comfortable amplitude, maintaining a constant load on the working muscles in both the positive and negative phases of the movement.
3. As you exhale, begin to squeeze the dumbbells up, trying to additionally strain your pectoral muscles as the projectile rises. At the top point, do not unbend your elbows to the end, immediately start a new repetition.

Press on a horizontal bench:

Incline bench press:

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Press on a reverse incline bench:

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Breeding dumbbells lying on a bench

Breeding dumbbells lying on a bench is an isolating exercise for local working out of the pectoral muscles. Unlike the bench press, the negative phase of the movement is much more important in breeding, you need to concentrate as much as possible on the feeling of stretching in the muscle fibers. Similar to the bench press, the routing can be performed on a bench with different incline levels to emphasize the load on different parts of the pectoral muscles.

The technique is as follows:

1. Take dumbbells and lie on the bench. The first movement is to squeeze the dumbbells up and start breeding from the top position.
2. Keep the dumbbells parallel to each other and start lowering them to the sides, keeping your elbows slightly bent. Lower them until you feel the maximum stretch in the outer chest. The movement should be smooth, so it will be easier for you to focus on stretching and contracting the muscles.
3. In the positive phase of the movement, you need to return your hands to almost their original position. It is not necessary to complete the movement to the end, in the last 20-30 cm, the movements of the pectoral muscles almost do not work, and all the work is done by the anterior bundles of the deltoid muscles.

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Dumbbell push-ups

Dumbbell push-ups are an exercise that loads the middle and lower chest, performed with your own body weight. This exercise is common in CrossFit, as it makes it possible to load slightly different muscle fibers by working with your body, and not with additional weights. In addition to the chest, the load falls on the triceps and front deltas, and the abdominal muscles, buttocks and spinal extensors act as stabilizers in this movement.

It is done as follows:

1. Place the dumbbells on the floor just above shoulder level. Wrap your arms around them using a closed grip. It is important to distribute the center of gravity correctly so that the dumbbells do not move to the sides when lifting, try to keep them at the level of the lower chest throughout the entire approach.
2. Smoothly lower yourself down while inhaling. The greater the range of motion, the better, so try to touch the floor with your chest if the stretch and elasticity of the shoulder joints and ligaments allows you.
3. Push up from the bottom position, contracting the pectoral muscles. Tighten your triceps and hands so that the dumbbells do not move apart when lifting up. In the upper part, you can not extend your arms to the end.

© Jovan - stock.adobe.com

Pullover

This exercise could be attributed to the category of the back, since the pectorals, triceps and lats are actively working here. But when performing a pullover with a dumbbell across the bench, it is the chest ones that receive the greatest load.

Execution order:

1. You need to lie across the bench so that you rest on the bench with your upper back. Also, keep your feet firmly on the floor.
2. Take a dumbbell in your hands, raise it to outstretched arms and, while inhaling, slowly begin to lower it behind your head. You do not need to bend your arms, then you will practically not use the triceps.
3. As you exhale, return to the starting position - the arms are perpendicular to the body.

© Nicholas Piccillo - stock.adobe.com

Exercises for the abs

The abdominal muscles respond equally well both to work with their own weight and to work in simulators or with additional weights in the form of dumbbells. Abdominal exercises for women, performed with dumbbells, are a more difficult form of basic exercises like sit-ups or crunches. They are not suitable for beginners.

Dumbbell sit-up

The sit-up is just that exercise for the press that perfectly develops the speed-strength qualities of the core muscles. It is performed in an explosive manner, while mainly loading the upper part of the rectus abdominis muscle. The dumbbell variation is somewhat more difficult, since it also involves the front bundles of the deltoid muscles in the work.

It is done as follows:

1. Lie on the floor, fully straighten your back, keep your legs bent. Place your feet firmly on the floor. Hold the dumbbell in straight arms at about the level of your solar plexus.
2. Start moving your body upward by contracting the abdominal muscles, while exhaling. Try to lift the dumbbell slightly above you due to the efforts of the shoulders so that at the top point it is located above the head in outstretched arms.Try to round the lumbar spine as little as possible when lifting the body off the floor, this will save you from unwanted injuries.
3. Smoothly lower yourself down, inhaling and returning the dumbbell to the starting position.

Dumbbell crunches

Dumbbell curls are a variation of the classic curls for more advanced athletes who do not have enough body weight to properly work their abs. A similar principle of work can be attributed to any type of twisting: classic, on an incline bench, oblique, with raised legs or on a fitball.

Let's analyze the execution technique using the example of classic twisting with dumbbells:

1. The athlete lies on the floor, holding the dumbbell in bent arms at the level of the lower chest. The legs are bent at the knees, the feet are firmly pressed to the floor.
2. Begin with an upward movement of the body, slightly rounding the thoracic spine and exhaling. The movement should represent exactly twisting, not lifting the body, so the load on the press will be much higher. You do not need to tear your feet and lower back off the floor when lifting. By holding the dumbbell at chest level, the load will be more focused on the upper part of the press.
3. Slowly lower the body back to the floor while inhaling. It is not necessary to go down all the way; it is better to work in a slightly shortened amplitude to keep the muscle under load throughout the entire set.

Hand exercises

All exercises for biceps and triceps are associated with the biological function of these muscles - to flex and extend the arm. And there is no fundamental difference whether it is done with dumbbells, a barbell or in simulators, this practically does not affect the biomechanics of movement. Girls definitely need to load their hands as part of their training process, this will tone the muscles and help them maintain the correct technique in basic exercises.

Lifting dumbbells for biceps

Lifting dumbbells for biceps can be performed alternately, simultaneously with two hands, with and without supination, sitting, standing, with an emphasis on the bench - you will only locally more load one or another area of ​​the biceps muscle. For girls, especially for beginners, all these subtleties are not particularly useful, so we will consider the technique using the most accessible and common example - curling dumbbells for biceps while standing. They are performed as follows:

1. Take dumbbells in both hands. Straighten your back, press your elbows as much as possible to the body. Keep your hands with shells on the sides of your hips, palms “look” at each other.
2. As you exhale, bend your arms at the elbow so that there is a sharp angle between the biceps and forearm. In the process of lifting, unfold the brushes so that they "look" at you. It is important not to change the position of the shoulders and elbows during the lift, otherwise the load from the biceps will go to the elbow and shoulder joints and ligaments. There is also no need to move the body.
3. Gently lower the dumbbells down, turning them back into a neutral grip. Do not extend your arms to the end, start a new repetition immediately.

Lifting dumbbells while standing:

© satyrenko - stock.adobe.com

When performing while sitting, cheating is excluded - you will not be able to swing the body and throw dumbbells using your back and shoulders. As a result, the weight of the projectile will be less here. Another important feature is the starting position of the hands. The biceps are already in a stretched position, so they will not rest throughout the entire set.

© Makatserchyk - stock.adobe.com

The hammer grip is used to develop the shoulder and brachioradialis muscles. Women rarely use this type of exercise.

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Concentrated biceps curls

In this position, you can pump the biceps in more isolation. No other groups will work, so the weight is very small. Suitable as a second exercise for the biceps brachii.

Execution order:

1. Sit on a bench, spread your legs wider.
2. Take a dumbbell in one hand, rest your elbow on the thigh of the same-named leg.
3. As you exhale, bend your arm at the elbow, lifting the dumbbell up. At the top, make a peak contraction for 1-2 seconds.
4. While inhaling, in a controlled manner, lower the projectile down without extending your arm to the end, and immediately start a new repetition.

© Makatserchyk - stock.adobe.com

French press with dumbbells

This exercise is a complete analogue of the French barbell press, only, perhaps, a little safer for the elbows.

Execution order:

1. Pick up dumbbells and lie on a horizontal bench.
2. Raise your arms in front of you and straighten them.
3. Now tilt them slightly towards your head (without bending). This is the starting position.
4. As you inhale, gently bend your arms, lowering the dumbbells.
5. As you exhale, extend your arms to the end, but do not forget that they should be slightly deviated from the vertical.

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Seated Dumbbell Extensions

Seated dumbbell extensions are an exercise for developing a long triceps head (like any other movement on the triceps, when the arm is extended upward). It is important here to use small weights in order to focus as much as possible on slowly lowering the dumbbells down - this will perfectly stretch the triceps and give him all the prerequisites for growth.

It is done as follows:

1. Sit on a bench holding a dumbbell in your hands. Raise the dumbbell above you and grab the bar of the dumbbell with your thumbs and forefingers, forming a kind of ring.
2. Smoothly lower the dumbbell down, try to press your elbows as close to your head as possible. If you spread your elbows to the sides, the load will go from the long triceps bundles to the medial ones, and the exercise will be no more effective than the triceps extension in the block simulator.
3. When you have lowered the dumbbell to almost touching the traps, start lifting it up.
4. Similarly, you can work with one dumbbell in turn.

Extension with two arms:

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Extension with one hand:

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Kickback

Another great exercise for a variety of hand workouts. It can be performed while standing or with support on a bench (in the same way, when pulling dumbbells to the belt with one hand).

Execution order:

1. Lean on a bench or stand in a small lunge and rest your free hand on the thigh of your front leg (see the picture below).
2. The back should be straight throughout the exercise, the shoulders should not be rounded. Movement occurs only in the elbow joint.
3. As you exhale, extend your arm, taking the dumbbell back.
4. While inhaling, smoothly and under control, return it to its original position.

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Shoulder Exercises

The deltoid muscles are unique in that they can perform two biomechanical functions: traction and bench press. This should be used when building a training program for the shoulders.

Swing with dumbbells to the sides

Standing or sitting dumbbell swing is an isolating exercise for developing the middle bundles of the deltoid muscles. It is done as follows:

1. Take dumbbells and hold them at the sides of your hips. Keep your back straight and look forward. The arms and legs are slightly bent.
2. Begin to lift the dumbbells to the sides, trying to position them when lifting in such a way that at the top point of the amplitude, the elbow is above the level of the dumbbell, and the little finger is above the rest of the fingers. The movement should not be too amplitude, it is best to bring the dumbbells to about chest level. Do not help yourself with the body.
3. Gently lower the dumbbells to the starting position. If you lower the dumbbells not to the hips, but bring them out in front of you, the load will go from the middle bundles of the deltoid muscles to the front.

Another useful tip - do not go below 15 in the number of repetitions. Swings are performed quickly enough, so if you do 8-10 repetitions, then spend 10-15 seconds on it, which is not enough for high-quality muscle work.

Mahi standing:

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Mahi sitting:

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Bent-over dumbbell swings

This type of swing is needed to work out the rear beam of deltas. It is this part that lags behind most athletes. It is quite difficult to feel it, it is easy not to notice that instead of the rear delta, you are pumping your back.

Execution technique:

1. Take dumbbells in your hands, stand up straight, feet shoulder-width apart.
2. Bend forward almost parallel to the floor. Bend your legs slightly. Lock in this position.
3. As you exhale, swing to the side, trying to perform the movement precisely at the expense of the deltoid muscles. A lot of weight is not needed here.
4. While inhaling, slowly return to the starting position and begin a new repetition without rest.

© Makatserchyk - stock.adobe.com

Another option for performing the exercise is swinging with an emphasis on the chest on an incline bench:

© Makatserchyk - stock.adobe.com

Mahi with dumbbells in front of you

This exercise is for pumping the front of the deltas. The same beam works in all shoulder presses, but many girls do not do them, in which case they need to include these swings in their program.

Execution order:

1. Stand up straight, feet shoulder-width apart, dumbbells in your hands.
2. Place your hands on the front of your thighs.
3. Gently raise one hand forward until parallel with the floor. Do not swing the body, keep your back straight.
4. Lower the projectile slowly and start lifting with your other hand.

© Mihai Blanaru - stock.adobe.com

Alternatively, you can raise both hands at the same time, without giving the deltas rest:

© ruigsantos - stock.adobe.com

Seated Dumbbell Press

Seated dumbbell press is a basic exercise for the shoulders, mainly loading the front beam. Consider a classic variation of this exercise that is recommended by all qualified fitness trainers:

1. Adjust the angle of the bench so that it is slightly less than the right angle. Sit on the seat, place the dumbbells on your hips, then alternately throw them to shoulder level.
2. Start lifting the dumbbells up, trying to keep your elbows in the same position for each rep. Hold the shells with your pinky finger higher than your other fingers. At the top, do not extend your arms to the end.
3. Lower the dumbbells down. Do not lower them too low, bring them to about ear level.

© Makatserchyk - stock.adobe.com

Exercises for legs and buttocks

Exercises with dumbbells on the legs for women and girls should become an obligatory part of the training program. With their help, you can perfectly load the quadriceps, hamstrings and glutes.

Dumbbell Squats

The dumbbell squat is an exercise to develop the front of the thigh. They are performed in the same way as the classic barbell squats, you need to keep your back straight and try not to bend forward.

The technique is as follows:

1. Take dumbbells, fully straighten your back, spread your legs slightly wider than your shoulders, turn your socks slightly to the sides, look slightly upward. Pull your pelvis back a little and position yourself so that the center of gravity is at the level of the heels.
2. Begin to go down, keeping your back straight and inhaling. The movement should be amplitude, at the lowest point the thigh line should be below the parallel line with the floor. Do not push your knees too far forward.
3. Exhaling and contracting the quadriceps, get up from the bottom position and take the starting position.

Another option is the goblet squat. In this variation, one dumbbell is taken and held in front of the chest. The rest of the technique is the same.

Sumo dumbbell deadlift

The Sumo Dumbbell Deadlift is an exercise for the glutes and inner thighs. It differs from the classical deadlift in the position of the legs and back: we put our legs much wider than shoulder level, and turn the socks to the sides. The back bend is minimal, we try to work only with our legs, loading the gluteal and adductor thigh muscles.

It is done as follows:

1. Take a dumbbell, straighten your back, spread your legs wider than your shoulders so that when lowering you feel a slight tension in the adductor muscles of the thigh. Get down to the highest possible but comfortable point.
2. Begin to rise to an upright position while exhaling. The movement should be performed due to the work of the legs, the extensors of the spine work only in the final phase of the movement. If, when lifting, you do not fall forward and you keep your back straight, then you are doing everything right.
3. Lower the dumbbell down in the same way: without bending forward and working with the inner thigh. It is not necessary to put it on the floor, you can work in a shortened amplitude without a pause at the bottom.

Romanian Dumbbell Deadlift

The Romanian Deadlift is an exercise for working out the back of the thigh and glutes.

It is done as follows:

1. Take dumbbells and place them at the level of the front of the thigh. Lean forward slightly and pull your buttocks back.
2. We begin to do the exercise. The dumbbells should go down not by tilting the body forward, but by pulling the buttocks back. The greater the abduction amplitude, the better, the burning sensation in the buttocks and hamstrings will be an indicator that you are doing the exercise correctly. The legs should be slightly bent.
3. Return to the starting position by unbending the body and pushing the pelvis forward. Do not straighten completely at this point so that the load does not leave the working muscles.

Dumbbell lunges

Dumbbell lunges are a leg exercise that can work on both the front and back of the thigh and glutes, depending on which technique you use. The shorter you step, the more the quadriceps work, the longer - the more the gluteal muscles and hamstrings are involved in the work. It is recommended to perform lunges with forward movement, and not in place, so it will be easier for you to "catch" the contraction of the desired muscles and psychologically tune in to work the approach to the end.

It is done as follows:

1. Take dumbbells and hold them in lowered hands at your sides. Keep your back straight.
2. Take the first step. Immediately after placing your foot firmly on the floor, bend that leg as much as possible. The knee of the back leg should almost touch the floor. Pay attention to the position of the front knee: it should not go beyond the toe level.
3. Extend your leg, straighten up and take a step with the other leg in the same pattern.

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Exercises for the calf muscles

Dumbbell Calf Raises

The easiest way to pump calves is toe raises with additional weights. You need to find a platform, stand on it on your toes and slowly lower and rise with maximum amplitude:

Crossfit complexes

Watch the video: 30 Min Beginner Weight Training for Beginners Workout Strength Training Dumbbell Workouts Women Men (November 2024).