Tips on Dumbbell workout for women

Targeting abs, arms, shoulders, chest.

• Lie down on the bench with a dumbbell on each hand
• Place your feet flat on the floor
• Push dumbbells up such that your arms are exactly above your shoulders
• Now slowly lower your elbows down until your elbows are slightly below your shoulders
• Now push the dumbells back up right above the elbows
• Do it slowing
• When beginning just do 10-15 times and then slowly proceed to 50

Targeting shoulders and balance. It helps in upper body weight training and fitness.

• Stand on your feet with dumbbells in both your hands.
• Now raise your one arm up until it is parallel to the floor.
• And Then proceed with the second arm, push up and bring down.
• Now do with both hands together, beginning slowly.

Targeting trapezius muscles by strengthening them

• Stand straight with dumbbells in each hand
• Lift dumbbells by elevating the shoulders as high as you can
• Hold the contraction for a second and release
• Only the shoulders should be moving
• The arms must remain extended all the time
• Keep the feet apart and do not put jerk or sudden pressure on the shoulders

Targeting upper body muscles. It helps in day to day functioning and improves strength.

• Hold dumbbells in both the hands and sit on a bench with back support
• Place your feet on the ground with a meter apart.
• Bend your elbows and raise upper arms to shoulder height so the dumbbells are at ear level
• Rest your head on back support
• Now push the dumbbells up until they are right above your head, almost touching each other

Targeting biceps and for better grip and arm strength.

• Hold one dumbbell
• Put the other arm on your waist
• Place feet apart at the shoulder width
• While keeping your head straight up bend down only the waist with the dumbbell in that arm.
• Hold the other hand on waist firmly
• Try to keep the rest of the body stationary

Targets shoulders and trapezius muscles. Benefits both shoulders and abdomen

• Stand upright with feet shoulder width apart
• Grasp dumbbells in both arms with pronated grip (palms forward)
• The dumbbells must be around your thighs
• Now raise both the dumbbells close to your chin
• Hold it and then repeat again

Targets complete upper body. Extremely helpful for people who want to build to their upper torso.

• Sit on the floor with bent knees and heels together
• Hold dumbbell vertically with both hands
• Now lean back and lift the feet off the floor
• Now try to touch the dumbbell on the floor by twisting a little
• Repeat for both the sides
• It gives a complete upper body workout

• Lie down with your knees bent
• One dumbbell in each arm, now raise your hands above your chest
• Now bend your elbows so that your forearm are parallel to the floor
• Now slowly straighten your arms
• Then lower again to starting position to repeat

[Also Read: 10 minute yoga for weight loss]

Precautionary tips on dumbbell workout for women

1. Wear the appropriate gym gear for gym workouts.
2. Shoes must be closed from the toe
3. Warm up your body prior to dumbbells workouts
4. Ensure all the dumbbells and weight plates are properly secured
5. Use safe lifting speed and do no accelerate
6. Beware of your surroundings
7. Don’t continue if you feel dizzy or over worked
8. Try for morning timing when temperature is cool
9. Check your posture and then proceed to the next step, do to make sudden movements
10. Visit a class or have an instructor come in for the first few sessions. Only after you have learned, start proceeding alone.

The above compilation ,”tips on dumbbell workouts for women” is based on learning and experiences over the years. Do consult a fitness trainer for the detailed process. For any muscular injury or fatigue visit your health care provider before taking up the dumbbell sessions.

Minu Manisha