Dumbbells for weight loss: how to choose, training rules, best exercises, common mistakes, reviews

• Links to authoritative sources

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 03/04/2020

Ask a Question

Dumbbells are sports equipment used during training as hand weights. Such devices have an easy-to-grip shape, can have different weights and are great for strengthening ligaments and developing muscles in strength or aerobic exercises. In addition, they significantly increase the degree of physical activity on the body and accordingly increase calorie consumption. Therefore, experts recommend regularly using dumbbells for weight loss in order to significantly speed up this process and get rid of excess fat, practically without changing the training program, but only by adding a small weight to the usual exercises. At the same time, along with the loss of fat, the body will gain relief and a toned athletic shape.

Meal plan for weight loss

We will create your proper nutrition plan for 14 days. Online in 5 minutes.

Get

Get

How and when to train

Before classes, you should purchase at least a standard set of equipment, for example, dumbbells. Without them, there is no point in practicing at home: you will not be able to load yourself enough, and buying other equipment will be very expensive.

Dumbbells will help pump up absolutely all muscle groups. In addition, you can choose the required weight or buy a universal tool with the ability to change the configuration.

You also need to build a horizontal bar. This is easy to do: screw a metal pipe or a wooden stick into the doorway. If possible, build a horizontal bar by welding and then attaching the frame to the wall. If you do not have welding skills, you can connect parts using bolts and nuts.

Beginners should clearly decide why they need training at home: just to lose weight or build muscle. The first option is quite realistic, but the second is more doomed to failure. Of course, if you live in a big house, there is an opportunity to equip a high-quality sports corner, or there is a playground nearby, then maybe something will work out. But often at home it is impossible to achieve an effect comparable to training in the gym.

A set of exercises at home will definitely help:

• get rid of excess weight;
• pump up a little;
• improve overall physical condition and endurance;
• prevent the occurrence of certain diseases associated with an inactive lifestyle.

Important points and tips when practicing at home

1. There is no need to perform exercises at chaotic times; there should be a clear schedule both by day and by hour.
2. Introduce new exercises into your workout routine all the time. This will prevent your body from getting used to the stress and will prevent you personally from losing interest in sports.
3. Buy equipment that may not be expensive, but at least not the cheapest. It is always more pleasant and convenient to work with high-quality things, as any athlete will prove.
4. Beginners often neglect proper nutrition, while experienced athletes are literally fixated on it. Start exercising according to all the rules, taking into account a healthy diet. More details about it here.

Recommendations from fitness trainers for performing arm exercises

How and when is it better to perform exercises for greater benefits?

Qualified experts believe that arm training becomes more effective if you follow certain rules.

These rules include the following:

The complex should take no more than 30-40 minutes. A longer workout, to maintain strength, requires a decrease in intensity, which negatively affects its quality. You cannot perform exercises on the same muscle groups every day; you need to take breaks to unload them. To prevent overheating and dehydration during physical activity, before training and throughout the day, it is necessary to consume the amount of fluid required by the body, especially in the summer. You need to include the right amount of protein in your diet to restore muscle mass.

It is important to remember that carbohydrates for the body are the main source of energy obtained by a person as a result of digestion. Physical exercise requires considerable energy expenditure, so you need to replenish your strength in time to work productively on building a beautiful body.

During a cold, any active training is excluded due to the additional stress on the heart. The set of exercises should be repeated 3 times a week for 20 minutes.

Basic mistakes made during training

The first step will be to bring your weight back to normal. The presence of excess subcutaneous fat will negate all the results of hard work to create relief.

It is only necessary to begin active physical activity aimed at improving the shape of the elbow and shoulder areas by adjusting your diet. The most optimal option should be considered “fractional” nutrition, that is, increasing the number of meals per day and reducing portions.

Exercises for creating a beautiful arm shape for women should not be performed using small weights, since effective tightening of sagging skin and muscles in this situation is not guaranteed. Dumbbells weighing 2-3 kg are called a suitable load.

Larger weights can overload the muscles and injure them. The problem of loose skin on the hands of women is unpleasant, but solvable. The main thing is to act methodically: do not skip workouts, monitor your drinking regime and carefully select food products.

The most effective exercises

Check out a selection of exercises that will help you quickly pump up sculpted abs and achieve the desired abs.

To the rectus muscles

There are many effective options for doing it at home.

Each exercise is performed 15-25 times, you need to do 3-4 approaches, beginners do not chase quantity, paying attention to the correct technique, the load increases gradually

Twisting

This is the easiest exercise to perform and is perfect for both beginners and experienced ones.

It's done like this:

1. Take the starting position, lie on the floor with your knees bent, hands on your chest or behind your head.
2. Raise your shoulders and body slowly with a small amplitude.
3. At the highest point, linger for 1-2 seconds, return to the position.

Repeat.

Reverse twist

Allows you to work out the lower part of the press.

It's done like this:

1. Lie on the floor with your knees bent, hands under your buttocks or behind your head.
2. Tightening your abdominal muscles, raise your bent legs to your chest.
3. Hold for 1-2 seconds, take IP.

Repeat.

To the transverse muscles

These exercises will help make your stomach flat and your muscles toned.

Leg raises

Performed from the starting position lying down, legs straightened, hands under the lower back or behind the head.

The technique is:

1. At the same time, raise your straight legs until an angle of 45-60° is formed.
2. Hold at the maximum point for 2 counts.
3. Lower without touching the floor and repeat.

You should start with 10-12 repetitions, 3 approaches, gradually increasing the load. The optimal option is 30 repetitions, 3-4 approaches. It is performed at a slow, smooth pace; jerky movements are ineffective. It’s better to do less, but with high quality.

Abdominal retraction

This exercise is also called “vacuum”.

It's done like this:

1. Lie on the floor, legs bent at the knees, hands resting on your legs.
2. Take a breath, pull your stomach in as much as possible, feel the tension of your muscles.
3. Remain in this position for at least 30 seconds, preferably a minute, until you feel a burning sensation in the muscles.

The number of repetitions is 10-15, it is important to gradually increase the time spent in vacuum

To the lateral muscles

Get to know the simplest but most effective side press exercises.

Butterfly

It's done like this:

1. Lie on the floor, legs bent at the knees, feet on the floor next to the pelvis.
2. Bend your knees to the sides, placing them on the right side, bend your left arm and place it behind your head.
3. Lift the body slightly off the floor.
4. As you exhale, lift the left side of your body to the right side, lifting your head and shoulder blades off the floor.
5. Stay at the end point for 1-2 seconds.
6. Return to i.p.

The number of repetitions is 20-25, repetitions are 3-4.

Bike

A very effective exercise, easy to perform, which allows you to get rid of fat on your sides and achieve a beautiful figure.

It's done like this:

1. Lie on the floor, put your hands in a lock, place them behind your head.
2. Lift your shoulders off the floor, bend your knees, and place them perpendicular to the surface.
3. As you exhale, begin to pedal, connecting your right elbow to your left knee and vice versa.

Repeat in each direction 25-30 times, do 3 approaches.

How to choose dumbbell weights for women

It all depends on your goals.

If you want to lose weight, choose a light weight.

The most optimal weight for a girl is 2 kg. And the number of repetitions should be large. What are the best dumbbells for women? Options coated with vinyl or neoprene are ideal. They look Instagrammable and are very pleasant to the touch. In addition, these dumbbells are a great addition to cardio. In fitness clubs, high-intensity group classes are practically impossible without them.

Increase muscle mass - up to 12 kilograms.

And in order not to spend a lot, it is better to get collapsible dumbbells. The set includes a bar (base) + a set of plates and iron weights. As your muscular endurance increases, you can add weight. Therefore, choosing a collapsible unit is as easy as shelling pears.

If you are a beginner, then follow the TK for losing weight and use small scales.

Other effective dumbbell exercises for women

In addition to the described complexes, there are also a lot of useful exercises for training different muscle groups.

Dumbbell Curls and Overhead Press

This exercise works the shoulders and biceps. The legs are placed at the level of the pelvis. The dumbbells are held so that the palms are turned away from you. At the first stage, the arms are bent at the elbows and the projectiles are raised to the chest, then they are pulled up above the head.

In the second stage, the dumbbells return to chest level and lower down to their original position.

Exercises with dumbbells on one leg “Scarecrow”

This exercise works the back and shoulder girdle, and using only one leg as support helps develop balance.

Execution steps:

1. Starting position - standing on one leg, bend the other at the knee, pulling the thigh closer to the stomach.
2. The arms are bent at the elbow joints and placed parallel to the floor, the forearms are facing upward, and projectiles are clutched in the palms.
3. As you exhale, lower your forearms down.
4. Several repetitions are performed with alternating legs.

Exercises with dumbbells “French press”

You need to lie down on a bench or mat. Dumbbells are taken in two hands and raised up perpendicular to the floor. Next, the arms are bent only at the elbows, heading towards the head.

Then they return to the starting position.

Exercises with dumbbells “Boxer”

The emphasis is on the back muscles and triceps. The legs are slightly bent, the body is tilted forward, the back is straight. The arms are spread one forward, the other back. The front arm is a continuation of the body (extended in line with the spine).

Then the hands change places. Several repetitions are performed.

Exercises with dumbbells at home

Girls, don't be afraid of strength exercises. Muscle growth is achieved through micro tears that occur only as a result of serious physical activity. The more muscle tissue, the faster the fat burning process occurs.

Below are exercises using dumbbells that help strengthen the general condition of the body. With regular exercise and following the correct regimen, you can achieve improved muscle tone, reduced volume in problem areas, improved appearance and overall health without leaving home.

Squats with dumbbells to the chin

When performing movements, 3 muscle groups are trained at once: legs, shoulder girdle and core.

How to do it:

• stand straight, place your feet shoulder-width apart;
• take dumbbells, lower your arms straight down;
• take a breath and perform a squat so that your knees are at an angle of 90 degrees;
• exhale - slowly rise, simultaneously bending your elbows and lifting the load to the level of your chin;
• repeat 12-15 times.

Curtsy

Cross lunges or curtsies are included in a comprehensive sports program for pumping the gluteal area and hips.

How to do it:

• Stand up straight, hold the projectile between your palms, place your hands at chest level.
• Take a cross step forward with your right foot, without arching your back.
• Push off with your supporting heel and return your leg to the starting point.
• Curtsy with the other limb.
• Perform 2-3 sets of 10-14 lunges in each direction.

Farmer's walk

Dynamic movement with loads, otherwise known as the “farmer's gait,” requires free space and 2 suitable implements.

How to do it:

• will be placed in the room in a standing position so that there is enough space in front to move;
• clasp the dumbbells in your fists, arms extended along the body;
• take a wide step and squat, the knee of the working leg should not protrude beyond the edge of the toe;
• simultaneously bend your elbows and pull the load to your shoulders;
• pushing off with the toe of the hind limb, place your foot on your working foot, lower your arms to the starting position;
• perform a lunge with the second leg;
• continue moving until 25-50 counts.

The number of lunges can be adjusted up or down, depending on the capabilities of the room.

Incline + dumbbell rows

The movement is designed to work the back of the thigh, lower back and back.

Technique:

• Place your feet shoulder-width apart and hold dumbbells.
• Slowly tilt your body forward without bending your spine, bend your legs slightly at the knees, and extend your arms straight down.
• Fix your core position and pull the weights toward your waist, creating a “wing effect.”
• Lower your arms down and straighten up.
• Do the chain of elements 10-12 times.

Standing Dumbbell Press

The exercise is aimed at working the shoulder area, biceps, while the lower part of the body remains in a static position.

How to perform:

• take a suitable load, take a stable position;
• stretch your arms upward with weights;
• bend your elbows behind your head;
• straighten back;
• repeat 18-20 times.

Grasshopper in a standing bend

The technique allows you to work out your back muscles and triceps well.

Technique:

• take dumbbells, place your feet comfortably;
• slowly tilt your body, sit down a little;
• pull the weights to the sides;
• straighten your arms back, tense your muscles;
• return the weights to the belt again and hold for a couple of seconds;
• do 20-25 times.

Raising the body with turns

This movement engages the rectus and oblique abdominal muscles. To perform the exercise, you will need a fitness mat and suitable equipment.

How to do it:

• Lie on your back, bend your lower limbs slightly, and rest your heels on the floor.
• Hold the dumbbell between your palms and fix it at chest level.
• Slowly rise up and rotate your torso to the right.
• Return the body to its original position.
• Then twist in the other direction.
• Complete for 20-26 counts.

Raising the pelvis with dumbbells pressed to it

The weighted glute bridge strengthens the hips and buttocks. Pelvic lift improves blood flow in the lower body and is even recommended for women with painful periods. The complex must be carried out on a thick rug or blanket.

Technique:

• Lie with your back on a horizontal surface, bend your knees, and press your heels firmly into the floor.
• Grasp the projectile with your palms, fix it on the upper thighs.
• Inhale – lift your pelvis up so that a straight line is formed from your knees to your head, tense your buttocks as much as possible, and stay in this position for 3-5 seconds.
• Exhale – lower your torso to the starting position.
• Perform the required number of times.

Features of abdominal training with dumbbells

The option of pumping the press using weights is usually called power. However, it is he who provides a truly powerful load on the entire abdominal area. The abdominal muscles are almost no different from other muscles of the body. To progress, they also need a load that will gradually increase. Working with your own body weight is good only in the beginning, although gradually its benefits fade away due to the fact that the body adapts to the load.

To build abs with dumbbells, you need to perform a small number of exercises, allowing enough time for recovery

You should also pay attention to key points when working with weights:

• Movements should be smooth and slow (due to the increased risk of injury).
• Exercises are selected so as to eliminate increased stress on the lower back (no Roman chair).
• Work with a small number of repetitions (10-12).
• Rest between sets – 2 minutes.
• Increase the weight used to maintain the progression of the load.

Biceps workout

If a woman’s training program includes strength exercises for the muscles of the chest and back, then the biceps are quite heavily loaded. In such cases, it is better not to perform individual biceps exercises for girls. This is especially true for women who have muscles that are responsive to load, since many of them face the problem of excess volume in their biceps and quadriceps.

Biceps Curl

Biceps are flexor muscles, so flexion exercises are used to work them.

• The starting position is the same as for a seated dumbbell press. Leaning your lower back on the back of the chair, straighten your back and place your feet firmly on the floor. Weights in lowered arms, palms facing forward, elbows close to the body.
• Inhaling, slowly bending your elbows, but without changing their position, smoothly pull the dumbbells towards your shoulder joints.
• Exhaling, slowly lower the projectiles down. Do not straighten your elbows completely. Do not pause between repetitions.
• At all stages of the exercise, the shoulders should remain vertical. The movements are smooth, without jerking, the wrists do not “walk”.

Pull-ups

You can also pump up your biceps with arm exercises without dumbbells. The most effective of them is pull-ups on a horizontal bar. To make this difficult exercise for women easier, try doing pull-ups not in a hanging position, but in an inclined position with support on your feet. To do this, you can use either a low crossbar, or place a leg support under a regular horizontal bar so that the crossbar is approximately at chest level.

Workouts with dumbbells at home for women

After performing light exercises aimed at warming up and preparing the body to work with additional weights, you can try to conduct a full-fledged strength training session. The muscle group you will work is selected according to your goals - any area can be affected. Mostly training with dumbbells for girls includes:

• inclined traction;
• several types of bench press;
• squats and lunges;
• upper crunches.

For beginners, it is advisable to choose a medium or slow pace and do at least 8 repetitions without rest in order to get results from the exercises. The number of exercises is selected based on how you feel. After such a workout, be sure to lightly stretch the area that was stressed, especially if your plans were not to pump up muscles, but to lose weight or strengthen.

For hands

Girls often consider loads affecting their arms unnecessary for their training programs, arguing that they do not want to have pumped up biceps. However, basic arm exercises with dumbbells for women will not make this area grow - they will only tighten it. Try these options:

• While sitting or standing, alternately bend your arms along your body. The dumbbell needs to touch the forearm, the elbow remains looking down and pressed to the body. Straighten slowly, without “turning off” your elbow.
• Extend your folded arms up. Bend your elbows and lift them behind your head so that the dumbbell is at shoulder level.

For the back

Strengthening the muscles that support the spine is important for everyone - especially women who have a sedentary office job. Back exercises with dumbbells will help you achieve beautiful posture, reduce the likelihood of curvature and osteochondrosis, and additionally involve the biceps and triceps, only to a lesser extent than isolated tasks for the arms

There are 15 smooth repetitions per circle, you need to do 3 circles.

The exercises are:

• Standing upright (feet hip-width apart), bend your knees slightly. Move your torso forward. Lower your hands in front of you. Exhaling, pull the dumbbells to your chest, your elbows should go along the body, and your shoulder blades should come together.
• The shoulder girdle is used by swings: standing vertically, raise your arms with dumbbells lowered along the body until a parallel line with the floor is formed. Do not bend your elbows, but do not “turn them off”.

For legs

The exercises listed here are not advisable for women who suffer from varicose veins, because... increased load on the vessels of the legs, or have knee injuries

Caution should be exercised in case of osteochondrosis and intervertebral hernia, lumbar pain - this is especially true for lunges. Home leg workout with dumbbells involves 8-12 repetitions per set on each side and 4 such circles

The exercises are as follows:

The inner thigh area will like squats, in which dumbbells need to be held with both hands between the knees

In this case, it is important to separate the socks as much as possible, i.e. ensure maximum eversion

As you exhale, go down slowly; it is advisable to stay there for 10 counts. Hold the body at an angle. The main exercise that is ideal for women to strengthen their thighs, pump up their buttocks, and generally increase leg strength is lunges. Stand so that your front foot rests on your entire foot and your back foot on your toes; knees bent 90 degrees. The hands holding the dumbbells are lowered, the body is straight. Change legs through lifting and adding the front foot to the back foot.

For the press

Using dumbbells in your hands, you can work out the upper and oblique abdominal muscles a little, but you won’t put much stress on the lower ones - weights that are attached to the ankles are better here. Simple exercises with dumbbells for the abs for women - the top crunches you know:

• Lie with your back on the mat, raise your legs, bend your knees. Connect and place your hands holding dumbbells behind your head (elbows softened). Perform a torso twist by lifting your upper back off the floor and touching your hands with the implements to your knees. As you inhale, lower yourself back down.
• Without changing your position, perform another exercise that works well for the abdominal muscles in women. With a quick movement while exhaling, stretch your right hand, which is holding a dumbbell, behind your left bent knee. Inhale and lower yourself. Repeat for the left hand.

How to choose dumbbell weight

Before choosing dumbbells, you need to decide on their purpose. If the goal is to lose weight in the arms or legs, then select 1-2 pairs of light weight equipment (0.5 - 2 kg), because with them you will need to carry out active and frequent training with dynamic musical accompaniment. To tighten and build muscle mass, you will need a set of dumbbells (from 2 to 12 kg).

As the intensity and complexity of your training increases, you will need to increase the weight of the load. Dumbbells come in two types (solid and collapsible); therefore, when purchasing, you may need a special rack. The advantage of solid dumbbells is their convenience (there is no need to unscrew and rearrange the discs; they can be quickly changed during exercise).

However, after a few months, small weights (0.5 - 1 kg) may no longer be needed (they will be too easy to exercise). Collapsible dumbbells are more compact to store, do not require the purchase of a rack, and can be easily combined. But to change the load, it will take some time to spin them up and replace the disks.

In any case, beginners should start training their body with dumbbells weighing no more than 2 kg.

Exercises for the abs

The abdominal press is a group of multidirectional muscle layers that are difficult to correct, so it requires a special approach and well-designed exercises. In order for a woman to achieve the desired flat stomach, she must be prepared for long-term hard work, while not forgetting about her diet.

Since the abs are formed by 4 muscle groups (rectus, oblique, pyramidal and transverse), you need to work them all accordingly.

Here are examples of exercises for each abdominal group:

• Rectus muscle training. Lie on the floor, take weights in your hands and cross them over your chest. Raise your body slowly (at an angle of no more than 45 degrees), stay in this position for a few seconds, and lower yourself to the floor. Repeat 40 times. To make it easier, beginners are allowed to pick up one dumbbell (hold it with both hands by the nubs) and bend their knees without lifting their feet from the floor.
• Exercise for oblique muscles. In a standing position with a load in your right hand (both arms extended along the body), you need to bend 20 times to the left. Then grab the dumbbell in your left hand and bend to the right side the same number of times.
• Work of the transverse muscles. This is a complex exercise (it may not be possible right away), so it’s better to start with 1 kg dumbbells. To perform it, you need to lie on the floor, place your hands with weights behind the back of your head (without touching the floor). Simultaneously lift the body and legs (without jerking), lower to the starting position. The number of repetitions is 20 times.
• Development of pyramidal muscles. Lying on a mat or floor, hold one dumbbell between your feet. Place your hands on the back of your head. Raise your straight legs with the weight 5 cm from the floor, hold for 5 seconds, lower your legs. Do it 20 times.

Set of exercises

The main advantage of such classes is the ability to use them in any conditions (at home and in the “rocking chair”).

Exercises for tightening the chest:

1. Starting position: standing, feet shoulder-width apart. One dumbbell in hands. You need to grab the projectile with both palms and hold it parallel to the floor. Then slowly bend your elbows, pulling them towards your chest. The number of repetitions is 10-20.
2. Starting position as in the previous exercise. There are already 2 dumbbells in your hands, 1 in each. After straightening your limbs parallel to the floor, you need to spread your arms to the sides and then back. Number of repetitions: 15. A straight back remains a prerequisite.
3. Starting position: lying on your back, holding a dumbbell in both hands. It is necessary to raise the upper limbs above the chest with slightly bent elbows. Then carry out the extension of the arms and back 10-15 times.

exercises with dumbbells designed for girls come in several directions

Load for thigh tightening:

• Starting position: feet shoulder-width apart, arms with dumbbells extended forward, parallel to the floor. It is necessary to bend your legs, but not fully squat. In the intermediate position, you need to fixate for 3 seconds, and then straighten up. The back should remain straight at all times. Number of repetitions – 20.

Exercises for losing weight on legs:

1. The starting position is similar to the previous load, only you need to place your arms vertically along the body so that the projectiles are on the sides of the torso. You need to squat with a straight back, without changing the starting position 20 times.
2. Lunges with dumbbells. The starting position is the same. It is necessary to carry out deep lunges forward for each leg in turn. The number of repetitions is 20 for both sides.

Exercise to strengthen the abdominal and torso muscles:

The essence of the load is to tilt the body in different directions with a raised arm and dumbbells above your head. You need to keep your back straight, your feet shoulder-width apart. Alternately do 10 tilts for each hand.

Home gymnastics with dumbbells for girls

How to practice at home? And why spend a month's salary on a membership to a fitness club? You can just pop into a sports store and buy a pair of collapsible and a pair of non-collapsible dumbbells with a small weight (which have a soft coating). This way you will have complete home gymnastics.

The recipe for success and a toned body is to combine strength training with aerobic exercise.

Program: choose the fitness exercises described above and combine them into one lesson. With heavy weights - perform 10 repetitions in 3-4 sets. With little ones - 1 minute for each exercise. For beginners, you can do less - listen to your body. Rest between sets is 30 seconds.

And according to tradition: warming up, cooling down and resting several days a week is a must.

Recommendations for girls for home workouts with dumbbells

• To save time and additional load, the complex can be performed in a circular manner , the exercises follow each other without rest between approaches. After completing one round, rest for 1-2 minutes and proceed to the second. This should make 3 circles. Or split your legs and upper shoulders into two workouts.
• Don't exercise more than three times a week.
• You can replace dumbbells for home exercises with regular water bottles (1.5 - 5 liters), the main thing is that the load is noticeable. Each approach should be accompanied by fatigue and burning in the muscles; do not take too light a weight.
• Drink water, breathe properly and stretch after exercise.
• The given set of exercises for girls can also be performed in the gym .

The most powerful exercises for beautiful hands

Check out several effective exercises that will help you achieve flawless curves.

For pumping up biceps

Among the effective exercises we can confidently include several options with dumbbells. If done regularly, results will be visible within 2 weeks.

Climb

The exercise is also called “Hammer”.

It's done like this:

1. Stand up with straight arms and dumbbells down. Elbows pressed to the body.
2. Alternately bend your elbows so that the hand with the dumbbell is at shoulder level.

After several workouts, you can slightly modify the exercise by doing lifts with both hands at the same time or doing a series of 10-15 repetitions with one hand, then with the other. The movements are performed in a smooth rhythm; to ensure the necessary load on the biceps, you should fix your wrist and not tilt your body towards the active arm.

Pulsating flexion

A good exercise that allows you to work your biceps muscles while using light weight.

It's done like this:

1. Stand up, take a weight.
2. Bend your elbows so that you get a right angle. This position will need to be maintained during the exercise, without straightening your arms.
3. Now you need to raise your arms up with a small amplitude. Movements should be springy.

The exercise will help not only pump up your biceps, but also work your pectoral muscles.

Zottman Curl

It's done like this:

1. Stand up, back straight, dumbbells in your arms. Palms are turned outward.
2. Inhale, bending your elbows so that your palms are level with your shoulders.
3. Rotate your wrist so that your palms are facing outward (that is, make a reverse grip).
4. Lower as you exhale without changing the position of your palms.
5. Rotate your wrists 180° and then repeat.

All biceps exercises are performed 12-15 times, you need to do 3-4 approaches.

For pumping up the triceps

The simplest and most effective exercise for pumping up the triceps is push-ups.

There are several types of it:

• from the wall, the easiest option for beginners;
• from the floor - a powerful exercise for working the muscles of the arms and forearms;
• from your knees

You can choose the most affordable option for yourself and include it in your training program. Push-ups are performed in 3 sets, the number of repetitions in each is 20-25. You can start with a smaller number, from 10-15.

Reverse push-ups (dips)

It's done like this:

1. Sit down, place your arms, shoulder-width apart, on the edge of a gymnastic bench, which is located behind your back.
2. Stretch your legs forward, it is permissible to slightly bend them at the knees.
3. Bend your arms until your elbows are parallel to the floor, then return to i. P.

Repeat 10-15 times, do 3 approaches, resting no more than 1 minute between them. If there is no bench and you are not planning to go to the gym, the exercise can be done without it, focusing on the floor.

Overhead press

To perform this you will need dumbbells.

It's done like this:

• Raise your arms with weights above your head, turn them so that your elbows are directed forward.
• Bend your elbows, lowering the dumbbells to your forearms, trying to touch your biceps with them.
• Return to i.p.

Repeat 10 times, do 3 approaches.

Basic arm exercises at home

Content:

1. — A set of exercises for the arms with dumbbells
2. - Swing your arms with one dumbbell up
3. — One-arm dumbbell raises
4. — Bent-over dumbbell rows
5. — Standing dumbbell press
6. — Lifting dumbbells with body rotation

Numerous studies show that functional exercises, which combine movements we use in real life, increase strength and balance and even reduce the risk of injury. These compound movements combine multiple muscle groups that mimic the way we move at home, in the office, and on vacation to get fitter, faster, and stronger. So girls, throw away the exercise equipment, take simple dumbbells and go ahead and pump up your arms and whole body with the help of our simple exercises. A set of exercises to strengthen arm muscles is designed for girls and women. How to perform the task correctly and effectively work your biceps and triceps is described below. Each exercise is accompanied by pictures and images of hand training. All you need are dumbbells or kettlebells of different weights.

A set of exercises with dumbbells for women’s arms at home

First, warm up!

Before each workout you need to prepare properly. The main mistake is considered to be joints and muscles that are not prepared for exercise. Follow our recommendations and you can avoid significant injury.

• First, you should stretch your cervical region. Make slight rotational movements of your head left and right. Take your time, do everything carefully without sudden movements.
• Next, we stretch the joints of the arms and legs. Rotate your hands, then smoothly move to the elbow and shoulder areas. Do the same with the leg joints. It is important to do everything smoothly, without rushing.
• And, of course, cardio! Let's not forget about the heart. Light running in place or jumping will help pump up your heart muscles.

Warm-up will take you no more than 7-10 minutes, and the effectiveness of your workout will increase. Below you can find a set of exercises for arms with dumbbells. You can find out more detailed information about the technique in our article.

Swing your arms with one dumbbell

Description of the exercise. This swinging movement primarily involves the lower back, buttocks, and hamstrings. Choose a lighter weight, and this exercise can also be used to warm up the entire body at the beginning of a workout. Execution technique .

1. We stand shoulder-width apart, holding a dumbbell vertically with both hands in front of us.
2. Lower the dumbbell down between your legs until your back is parallel to the floor, bending your knees slightly.
3. Then move your hips forward in a smooth motion to move the dumbbell up to shoulder height. Use your hips to help lift the weight.

Number of repetitions. Perform these swings with dumbbells with your arms for 12-15 repetitions.

Arm exercise “One-arm dumbbell raise”

Description of the exercise. This exercise for advanced girls helps improve reaction and overall muscle strength throughout the body. It will also certainly strengthen your arms, shoulders, legs and back. Execution technique .

1. We stand slightly wider than our shoulders, holding a dumbbell in our right hand between our knees (palm facing the body).
2. Keeping your back straight, squat down slightly to lift up.
3. Then jump, lifting your body and weight upward. When the dumbbell is in front of you, engage your chest muscles to push it up.

Try to perform the entire movement without pauses with one clear upward impulse until the arm is fully straightened. Let it be a quick and precise movement that involves the muscles of the shoulder girdle, while the rest of the body does not move much. Try to do without pauses (do not stop at any point!). Number of repetitions. Perform 8-10 repetitions with each hand.

Bent-over dumbbell rows for girls

Description of the exercise. This exercise strengthens the latissimus dorsi and also uses the arm muscles (biceps) as an assist movement. The latissimus dorsi is the only muscle that connects the upper and lower body, making it integral to improving athletic performance.

Execution technique.

1. Starting position: standing on the floor, legs bent, keeping your back straight at 45 degrees relative to the floor. We hold the dumbbells in our lowered hands.
2. Raise the dumbbells towards your body, while trying to keep your elbows close to your body. Be sure to bring your shoulder blades together at the final point of the movement.
3. Return your hands to the starting position.

Number of repetitions. Perform 12-15 repetitions.

Standing Dumbbell Press

Description of the exercise. Research shows that standing dumbbell presses are more effective than sitting ones. The weight that is lifted causes the body to be tense and activates the stabilizer muscles - the abdomen and back. Execution technique .

1. Stand shoulder-width apart with your knees slightly bent.
2. Push your chest forward, keep your back straight, and hold the dumbbells at shoulder level with your palms facing forward.
3. Lift up until your arms are fully straightened (with a slight bend in your elbows).
4. Without stopping at the top of the movement, lower the dumbbells back to your shoulders.

Number of repetitions. Repeat for 10-12 repetitions.

Dumbbell raises with body rotation

Description of the exercise. This exercise will help you improve your results at the disco, it will easily and simply help you keep your body on the water while swimming. Cross dumbbell raises train the arms and obliques, while squats target the abs, glutes, quads and hamstrings, which is great for girls. Execution technique .

1. Stand shoulder-width apart and hold a dumbbell in front of you (imagine giving a bouquet of flowers).
2. Squat down and rotate your torso to the right, bringing the dumbbell to your right leg. Be sure to keep your torso upright and keep your spine straight.
3. Begin to straighten your body by synchronously raising your arms first in front of you, moving them up diagonally crosswise to the left until your arms are straightened above your head.

Number of repetitions. Perform these movements for 10-12 repetitions on each side.

Sample training program for women

One training session in a gentle mode (for beginners) can be carried out according to such a program recommended by fitness trainers for women 30-50 years old who have no contraindications to general physical exercise for health reasons.

A set of exercises for arms with dumbbells:

We bring to your attention a simple set of exercises for arms with dumbbells that every girl can perform, regardless of the initial level of physical fitness:

Exercise No. 1 - “Abduction of arms through the sides in front of you”

Retracting your arms out to the sides in front of you. An important nuance: during the exercise you need to try to constantly keep your arm tense, without relaxing it.

Step 1 - hands down

We spread our arms to the sides.

Step 2 - straight arms to the sides

Without giving up, we take them away.

Step 3 - straight arms forward

Exercise No. 2 - “French press”

Straightening the arms bent behind the head (commonly known as the French press).

Step 1 - arms bent at the elbows behind the head

The arms remain tense both during the lifting process and during the smooth lowering of the dumbbell.

Step 2 - straighten your arms up

Exercise No. 3 - “Seated French Press”

Watch how to perform a seated French press in the video:

Exercise No. 4 - “Triceps exercises lying on your back (French bench press)”

The exercise is great for beginners, as the lying position takes the strain off the back. At the same time, it will help remove sagging from the arms and give beautiful relief to the arms and shoulders.

Exercise No. 5 - “Dumbbell Press Up”

Elbows are kept in line with the shoulders.

Step 1 - arms to the sides at right angles

We raise our arms up and straighten them.

Step 2 - raise your hands up

Exercise No. 6 - “Hammer”

Alternately raise your tense arms in front of you to the shoulder line (“hammer”).

Step 1 - straight arm in front of you

We change hands.

Step 2 - raise the second hand

Exercise No. 7 - “Lifting dumbbells for biceps”

Dumbbell press from forearm to shoulder (with a primary load on the biceps).

Step 1 - raise your arm bent at the elbow

We change hands.

Step 2 - raise the second hand

Look at the video selection of biceps exercises for girls:

Exercise No. 8 - “Dumbbell press up, alternately with each hand”

Lift dumbbells upward with each hand in turn (elbows are held at the level of the ribs, on the sides of the chest).

Step 1 - Both arms are bent at the elbows

Straighten one arm up, leave the other bent.

Step 2 - One arm straightens up

We change hands.

Step 3 - The other arm straightens up

Exercise No. 9 - “Dumbbell press up with each hand alternately”

Bringing bent arms back, keeping the body slightly tilted forward. We try to move our buttocks back.

Step 1 - Bend forward with your arms bent at the elbows

We straighten our arms at the elbows. Raise them up a little. We fix the position.

Step 2 - Move your arms back

Exercise No. 10 - “Dumbbell press with each hand on a support”

To perform this exercise, lean forward and rest your elbow on one hand. To maintain the tilt and not lose balance, place one leg on your knee. We do the press with our free hand, straightening it to the end.

Step 1 - brace yourself with your hand and foot

Then we move our arm to the same parallel with the body. Bend your arm slightly at the elbow. We change hands.

Step 2 - move your arm back

Contraindications to training with dumbbells

Doing exercises with dumbbells is useful for women, like any small physical activity, however, you need to do it with extreme caution and attentiveness to the body. Doctors have identified a number of contraindications to exercise using dumbbells:

• Hypertension (pressure above 170/90 mmHg). There may be a risk of heart attacks and strokes.
• Diseases, pathologies of the heart and blood vessels (failure, angina, arrhythmia). During exercise, most of the blood flows to active muscles, thereby increasing the load on the heart.
• Bronchial asthma. Excessive physical activity is a provocateur of an attack.
• Presence of hernia, spinal diseases.
• Postoperative period. There is an increased risk that surgical sutures may open.

Exercises with dumbbells should be performed with caution during menstruation and pregnancy. And also for people who do not have much experience in such physical activity

And also for people who do not have much experience in such physical activity.

Video workout with dumbbells

To familiarize yourself with other exercises with dumbbells, as well as to visually study the technique of performing exercises with dumbbells, watch the following video:

As we can see, it is quite possible to train your body at home and with a minimum of sports equipment, and still achieve good results. Exercises with dumbbells will help you with this.

Do you do exercises with dumbbells? Maybe you have questions or want to share your own dumbbell routine? You can do this in the comments!

Swing in front of you

Exercises with dumbbells on the shoulders will allow you to form the anterior, posterior and middle bundles of the deltoid muscles.

Swing exercises should be performed with moderate weight as the risk of injury is too high.

Subsequence:

1. Place your legs slightly wider than your shoulders, tilt your body forward 10-20 degrees, and direct your gaze forward.
2. As you exhale, spread your arms to the sides, bringing them to shoulder level.
3. Return to the starting position while inhaling.

Number of approaches and repetitions: 3-4 x 12.

Swings with dumbbells can be performed with each hand in turn, this will allow you to observe the correct trajectory of the hand and prevent injury in time.

How to exercise with dumbbells correctly?

The optimal number of repetitions of each exercise with dumbbells for girls depends on the starting physical shape. The main criterion for their effectiveness: the last repetitions must be performed with some effort, overcoming fatigue. If you use a dumbbell with a larger mass, then the number of repetitions will be reduced. If a relatively light dumbbell is used, the number of repetitions required to reach fatigue increases.

To achieve a more noticeable effect, you need to repeat the complex after a short break (within one and a half to two dozen minutes). During this time, you can perform several exercises to work your lower torso or core muscles.

What are the advantages of doing exercises with dumbbells?

Shock content arrives: training with dumbbells helps you lose weight much faster and pumps up your muscles more effectively than solo cardio. But we're just getting started with the benefits. Why are dumbbells so cool?

Absolutely safe

The same cannot be said about the barbell. By the way, if you have one arm (usually the supporting one) larger than the other, use one dumbbell - and the problem is solved. The barbell is not an option in this case.

Increases joint mobility and ligament flexibility

Because the range of motion during exercise will be maximum.

Care about the future

Strengthens bones and stimulates the cardiovascular system.

Eliminate nervousness

Adherents of dumbbells are much less likely to be angry. All thanks to endorphins, additional bonuses from sports.

Increase overall productivity

By 15%.

Stimulates mental activity

After six months of regular training, the brain is also pumped up - memory and concentration improve, and information no longer leaves the head with lightning speed.

Non-monotonic

There are a million women's exercises with dumbbells. You can tone your arms or grab your glutes.

Functional

Takes up much less space than a treadmill.

Common mistakes when performing exercises with dumbbells

The most common mistakes athletes make when performing strength training include the following:

1. Automatic execution. With uncontrolled execution of elements, concentration decreases, the quality of working out the work area deteriorates, and the risk of getting herbs is high.
2. Strong tension and tightness during the complex. Overexertion does not allow you to take the necessary position, and holding your breath for a long time can lead to an increase in blood pressure.
3. Inconsistency between loads and load being performed.

The easiest way to choose the optimal weighting size is to do a certain number of repetitions with the load:

• if after 10-12 repetitions the deadlift is also easy, the weight needs to be increased;
• if you feel tired, the load is selected correctly;
• if it is impossible to complete the specified number of repetitions, the mass is too large.

Taking into account the main mistakes will help prevent injury, avoid sprains and make training safe and effective.

Exercises for the abs

Abdominal dumbbell exercises for women are best performed by already trained athletes. For beginners, it is better to work with your own weight. In this case, weights are an opportunity or need to increase the load on the muscles. If in many other cases additional weight is a prerequisite, then here it is rather a bonus.

Straight crunches

Technique:

• IP - lying on your back, legs bent - either on the floor, or thrown over a bench/chair; hands with dumbbells in front of you;
• Using your abdominal muscles, bring your body as close to your legs as possible; in the final phase it is necessary to linger for 1-2 seconds;
• come back, keeping constant tension in your abdominal muscles.

This and similar abdominal exercises with dumbbells for women are aimed at developing the upper abdominal area. Although the division is largely arbitrary, and the press under load still develops comprehensively.

Side bends

Bending over develops the oblique abdominal muscles.

Technique:

• IP – feet shoulder-width apart, one hand on the dumbbells is lowered down, the other is pressed to the body;
• tilt towards the “empty” hand;
• come back.

Here, for high-quality muscle development, you need more weight. As an option, greatly increase the number of repetitions, up to 50-100.

How to choose dumbbells correctly?

Considering that classes should be held regularly, the selection of high-quality equipment and equipment for training is very important.

There are several simple points that will help make exercises with dumbbells for women and girls for weight loss more convenient and enjoyable:

• When purchasing hardware, you need to take into account your own lifting capabilities.
• It is better to start with shells weighing 2-3 kg with a gradual increase in load if necessary.
• It is best to purchase equipment that allows for the possibility of changing mass, the so-called type-setting shells.

The best exercises with dumbbells.

In this section I will try to describe the most effective exercises with dumbbells for all muscle groups.

Plie squats with dumbbells.

This is one of the basic leg exercises with dumbbells. It's fairly easy to do (unlike 2-dumbbell squats), and it works the leg muscles well (focusing on the glutes and back of the thighs).

Please note that your feet do not need to be placed too wide here. Such a setting is quite enough

We will describe all exercises and detailed techniques in a separate section.

Lunges with dumbbells.

This is one of the best dumbbell exercises to shape your legs. Lunges can be performed in different variations. But the principle is the same everywhere: load the gluteal muscles and the back of the thighs as much as possible.

Please note that the knee should not extend beyond the toe, and the support should be on the entire foot. The big advantage of such movements is that they can be easily performed at home, and are suitable for both gaining weight (increasing the volume and shape of the legs) and losing weight (with proper nutrition)

Want athletic legs? Lunges are the TOP, believe me.

Bent-over dumbbell row.

This is one of the best exercises for the back muscles.

Instead of a bench, you can use a chair or any other similar object. This exercise is almost always present in all training programs.

Lifting dumbbells for biceps.

This is one of the most common dumbbell exercises that even beginners know. Its essence lies in the isolated development of the biceps.

A fairly effective movement if used as part of the right set of exercises.

French press with dumbbells.

One of the best triceps exercises. An excellent exercise for developing arm muscles.

Try not to move your shoulder from side to side so that your elbow is constantly pointing up.

Standing dumbbell swings.

One of the best shoulder exercises. It is this movement that is considered the main and basic one for the middle shoulder delta, which is responsible for “width”.

Try to feel your shoulders while performing the movement.

Seated dumbbell press.

This is another dumbbell exercise for shoulder development. As a rule, it is included in all weight gain programs.

For convenience, you can raise the backrest and lean on it. Also, instead of a bench, a regular chair can be used.

Dumbbell bench press.

This is one of the basic exercises for the pectoral muscles. Almost any dumbbell exercise program includes this movement.

Try to bring the dumbbells to the center, at the top point. This will help to better engage the middle of the pectoral muscles.

Lying dumbbell fly.

This is perhaps the most effective exercise with dumbbells for the pectoral muscles. Unlike the previous one, the chest here works more isolated, since the triceps are excluded from the work.

Try to keep a slight bend in your elbows throughout the entire movement. This exercise is great for gaining weight for men and for shaping the figure of women. There is only one downside: it is quite problematic to perform it at home, since you need a bench or something similar (a suitable chair, etc.).

A set of exercises with dumbbells for weight loss

It is very important to remember that each of your sessions should begin with a warm-up. This will increase blood flow, warm up the muscles and thereby reduce the risk of injury. Here are a few movements that can be used during a warm-up:

• Start by performing jumping exercises at high intensity. In this case, it is worth performing rotational movements with your hands.
• Perform swinging movements with your arms.
• Leaning your body forward slightly, raise your arms and make rotational movements with them.
• Place your hands on your waist and, turning your body, spread them to the sides. Alternate turns left and right.

All the movements suggested above should be performed at least 30 times and for this you will need about five minutes or a little more. After this, you can perform exercises with your own body weight and for this you can use push-ups:

• Get into a plank position and do push-ups. If you find it difficult to perform the classic version of this movement, then start with emphasis on your knees. When your muscles are strong enough, move on to regular push-ups.
• Take a sitting position on the ground with your knees bent. The arms are placed behind the body, resting on the ground. Tighten the muscles of your arms, begin to lower your body, spreading your elbow joints to the sides.
• Place your hands on the seat of a chair or armchair, with your back to it. Legs extended forward (beginners can bend their knees to make the exercise easier). Start doing reverse push-ups.

Now let’s look at exercises with dumbbells for women for weight loss:

• 1st exercise.
  Take a supine position (on the floor or on a bench) and raise your arms up in front of you. As you exhale, lower the projectiles to the ground. To reduce the load on the elbow joints, they need to be slightly bent.
• 2nd exercise.
  The movement is designed to strengthen the oblique abdominal muscles. Place the forearm of one hand on the ground, placing one foot on the other. The sports equipment is in the second hand, which should be extended forward. From this position, lower and raise your hand. The movement must be performed in both directions.
• 3rd exercise.
  Stand up straight and spread your arms with sports equipment to the sides until parallel with the ground. Start making circular movements with your hands. To make the exercise more difficult, you can stand on your toes.
• 4th exercise.
  Raise your hands with dumbbells to your shoulder joints, pointing your palms towards you. From this position, lift the weights upward and simultaneously rotate your wrists 180 degrees.
• 5th exercise.
  With your knees slightly bent, tilt your body forward to an angle of 45 degrees. Hands with sports equipment are lowered and are in front of you. Raise the dumbbells towards your waist, slightly arching your spine. The elbow joints should not spread to the sides, but should be placed behind the back.
• 6th exercise.
  Hands with projectiles must be raised above you, while fully straightening them. Begin to lower the dumbbells behind your head, and at the same time you need to make sure that your arms do not spread to the sides.
• Exercise 7
  This dumbbell exercise for women for weight loss can be performed in a standing or sitting position. The hands with the apparatus are lowered down, and the palms should be directed upward. Perform dumbbell raises to the shoulder joints. Press your elbow joints to your body and perform movements using only the strength of your biceps.
• Exercise 8.
  Stand straight and lower your arms with dumbbells along your body. From this position, raise your arms out to your sides until they are parallel to the ground.
• 9th exercise.
  Rest the knee joint of one leg and the palm of the same hand against the surface of a bench or the seat of a stool. The second (working) hand with the dumbbells is lowered down. Raise the projectile towards the chest while exhaling. Lower your hand as you inhale. Also, from the starting position of this exercise, you can move your working arm upward, slightly bending the elbow joint.
• 10th exercise.
  The legs must be placed at the level of the shoulder joints, with the arms lowered along the body. From this position, begin to perform squats, making a short pause at the lower end point of the trajectory.
• 11th exercise.
  The legs are next to each other and the arms are raised up. Lunge forward with one leg while bending the knee joint with the other. At the same time, the hands are lowered down until they touch each other.
• Exercise 12.
  The legs are spread wide and the feet are turned outward. Keeping your back straight, begin doing squats. Hands with projectiles are lowered down and do not move.
• Exercise 13.
  Hands with dumbbells are on the shoulder joints. Bend your torso forward to an angle of 45 degrees, while moving your pelvis back. Step out to the side with one leg and squat down on it. In this case, the second leg should straighten completely. After completing the required number of repetitions, move in the other direction.
• Exercise 14.
  This dumbbell exercise for women for weight loss requires you to have a stability ball. Lie on it with your back, arms extended with dumbbells in front of you. Slowly lower your hands behind your head and then return to the starting position.

Now we have looked at the most effective exercises with dumbbells for women to lose weight.
To create an effective complex, you should choose about five movements. Perform five sets of 15–20 repetitions each. You must understand that the effect of strength exercises cannot be achieved in a short time. You may notice the first results after three or four weeks. However, for this you need to exercise regularly. Yuri Spasokukotsky tells how to train for weight loss with dumbbells:

The benefits of exercises with dumbbells

By performing simple exercises with dumbbells, you can achieve the following effects:

• Make your figure more sculpted and sexier. This means that with regular training with dumbbells (three times a week), the body will begin to change for the better (the fat layer will decrease, the body will acquire muscle contours, the skin in problem areas will tighten);
• Speed ​​up metabolism. Strength training combined with cardio training increases metabolism several times, and the process of burning calories is more intense. This indicates faster weight loss. Also, if you follow a certain diet (for example, low-carbohydrate) aimed at losing extra pounds, exercising with dumbbells (without additional physical activity) allows you to quickly achieve the desired shape. This method allows those girls who have any contraindications for cardio exercise (jogging, jumping rope) to achieve good results.
• Make the skeleton stronger and more resilient. This occurs due to an increase in the content of bone protein (osteocalcin) in the circulatory system.

Recommendations for performing exercises with dumbbells for women

To make your classes as effective as possible, follow a few rules:

• When choosing the working weight of sports equipment, you need to focus on your level of physical fitness.
• When you purchase dumbbells, when choosing equipment, you should not deceive yourself about their lightness, because to lose weight you need to perform long sets.
• For most girls, the optimal starting weight for dumbbells is two or three kilos. Then their weight can be increased to ten kilos.
• The most convenient are collapsible dumbbells, and we recommend purchasing them.

To get rid of excess weight and become even more attractive, you need to work all the muscles of the body.
To improve the appearance of your arms, you should work on the muscles of the shoulder girdle, as well as the chest. At the same time, we should not forget about the triceps and biceps. To get the maximum results from your workouts, you should not only perform dumbbell exercises for women for weight loss, but also stretch your muscles. Cardio exercise, say running, will also come in handy. It is recommended to conduct classes three times during the week.

If you exercise less than three times, you will not be able to create the necessary load on the muscles sufficient to ensure their growth. At the same time, frequent training will not lead to positive results, since the body will not have enough time to recover. Each workout should last about 40 minutes including warm-up.