The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com According to trainers, there are a number of benefits associated with dumbbell leg workouts. All rights reserved. Complete 3 sets of 8 repetitions with a comfortable weight. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Hold a dumbbell in each hand at your sides and the palms facing towards your body. Rest at least 4-5 training days after this workout before having another leg day. Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. You can learn it from anywhere and try it at home. There is a myriad of reasons for this, including cost, travel, and intimidation. Top Leg Exercises with Dumbbells and barbells. In this guide to the beginners’ dumbbell workout, we’ll see one-by-one exercise with step-by-step instructions on how to … How about an all-dumbbell session for the quads, hams, and calves. In fact, exercise with dumbbells does not need much training or learn from any physical trainer. The good news is that you don’t need much equipment to get an effective workout. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Slowly squat down with the standing leg. The routine will … Start with the legs a few inches wider than should-width. Dumbbell Leg Workout for Beginners. In my very first novice regular, I attempted to make you comfortable with utilizing machines. The movement is a combination of a dumbbell front squat, and a push press. Let's go. This is easy and simple for any beginner level person. In my very first novice regular, I attempted to make you comfortable with utilizing machines. The key to a successful dumbbell swing is maintaining control. That definitely sounds like a solid plan, and if each exercise is performed with focus and intensity, you should leave the gym feeling satisfied that you put in a good workout. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. They are also easier on your back and knees because you don’t have to squat quite as far down. Best home dumbbell workout for beginners. But just before you start, please make sure you warm up to help prevent any injuries. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!). For the safest workout, make sure your knees don’t fall inward towards your midline. Beginner Dumbbell Workout Female. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get started: For maximum results, choose three or four of the exercises provided per workout session. Don’t let the knees fall inward during the squat, or the back arch during the push press. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. We’ve put together a 6 week dumbbell workout plan for beginners, helping you to get fitter and stronger. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Ultimate Dumbbell-only Lower-body Workout for Massive Legs, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Deadlifts are a great exercise for working out the glutes and hamstrings. It will also be harder to maintain an upright chest. The dumbbell reverse lunge engages the glutes and the hamstrings. To perform this exercise: This movement may not seem like it’s doing much, but if you move through the steps slowly and with focus, you will undoubtedly feel the burn. In … Your information has been successfully processed! Might sound a little crazy, and maybe even a little bit limiting, but I assure you that once you’re done, you’ll no longer doubt the power of the dumbbell. Alternate the foot placement and do three sets of 10 repetitions for each foot. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). There is little doubt that legs day is the toughest and most grueling workout session of the week. If you're a beginner, she recommends doing fewer reps, and if you're more advanced, she recommends working at a higher rep count. We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. Deadlifts work out the quads, glutes, hamstrings, and lower back. Start by holding one dumbbell in each hand resting high near the shoulders. Romanian Deadlifts are a complex exercise that requires a lot of balance. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. When it comes to smashing calves you will probably visit the seated and standing calf machine, and maybe even throw in some calf presses. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. Description The following dumbbell workout has been designed for beginners and intermediates. Don't train to failure, and stop each set when your form starts to deteriorate. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Maintain focus and do not allow your center to twist. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. Hold the position for a few seconds then lift back to starting position. Plant your feet flat on the floor with the legs separated about shoulder-width apart. So how will you go about destroying your lower body without those “essential” pieces of equipment? The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Here you can expect to learn about the best dumbbell routine for men over 50 years of age. 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett It should be hanging down between your legs. Dumbbell Deadlifts. Hold one dumbbell in the center of your body with both hands. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. Many people cannot do these correctly on the first try. The workout targets all of the major muscle groups and uses one exercise per muscle group. As a general rule, you can perform 3 sets of the exercises with 10 reps. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. A guide to beginners dumbbell exercises . Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50 … Sumo squats place more emphasis on the inner thighs than the traditional squat. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com Dumbbell Leg Workout for Beginners. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. This step by step how to guide walks you through a dumbbell workout. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. Complete 3 sets of 8 repetitions on each side. Front squats are a foundational movement for nearly every other lower body exercise. 4: 1-Leg RDL (Romanian/Stiff-Legged Deadlift) Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will really grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. You’ll want to start with lighter weights until you feel comfortable with the movement. Another common mistake is when athletes allow their front knee to fall inward during the squat. Here are 10 very simple dumbbells workout at home for beginners that can provide you a healthy, full body work-out base to start from on your journey to RIPPEDNESS. On each of the three sets change the angle of your feet (one set straight; one set turned slightly inward; one set turned slightly outward). This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. To help you out we’ve created a quick guide for the purpose of a warm up. Make sure that you’re keeping your chest upright and your back straight as you lower down. Steadily rise back up to the starting position while pushing your knees out. Maintaining the weight near your chest, squat down until your thighs reach parallel or until you can no longer maintain. The workout targets all of the major muscle groups and uses one exercise per muscle group. Discover the best dumbbell exercises for arms, chest, legs and more with this guide to everything you need to know about strength training with dumbbells. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Start in the standing position, holding a dumbbell in your right hand. If you do not … Dumbbell thrusters are a complex exercise and it will take a few repetitions to get the hang of it. your lower back, glutes, hamstrings, and calves). The dumbbell exercises that work your chest, shoulders, back, legs and abs. The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. This workout combines cardio and weight-lifting drills for serious body-sculpting results. A guide to beginners dumbbell exercises . Stop before your front knee passes over your foot. This dumbbell leg workout for beginners was designed to focus on building strength in the legs and specifically the posterior chain.. It can also strengthen the back and spinal muscles making for a valuable lower body workout. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Build leg muscle endurance and strength with the help of a dumbbell. Dumbbell exercises will need more control and balance, but they are a superb method to isolate individual muscle groups and also streamline your workouts. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel You’ll really feel this movement on the outsides of your hips. Related article: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. If you would love to leg exercise at home, you can try several workouts. We all know that regular exercise is important for our overall health and our physical appearance, but many of us find excuses to avoid gyms. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. Alternatively, you can hold one lighter dumbbell in each hand. Your front knee should not surpass your front foot as you squat downward. The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Stand with one dumbbell at each side and your feet shoulder-width apart. Make sure to look straight ahead so you don’t start to lean towards the ground. The Workout Structure; The Dumbbell Workout Plan; The Workout Structure. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, … This move helps train your grip strength, while also working the hamstrings. Your legs should be wide enough to swing a single dumbbell through. Dumbbells are not just for biceps curls, this total body workout will teach you some beginning dumbbell technique. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. For a torching routine that incorporates some of these legs-building moves, check out Lowe’s ultimate legs workout for beginners. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. However, if the goal is to build more muscle, then it is recommended to perform less reps using heavier weights. They work the large muscles in the quads, glutes, and lower back. Then steadily lower the dumbbells back to shoulder position. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. Lean forward and extend your right leg straight behind you. Movement. 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett To avoid injury, make sure you maintain a straight back, never allow yourself to bend into a curled position. Drive back upward to your starting position and repeat. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!). Adjust the amount of reps and sets ( within reason ) as lower... The way to burn fat, then it is recommended to perform if you would love to leg at! 10 repetitions with a moderately heavy weight many people can not do these correctly the... On each leg travel, and calves beginners Homepage description the following dumbbell workout for beginners and intermediates standing! There are a complex exercise that strengthens large muscle groups in the center of your with... 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Learn about the best dumbbell routine for men over 50 years of age performed with comfortable... Regular standing position, swing the dumbbell with both hands for summer more reps in each hand positioned near shoulders. Work up to help you out we ’ ve reached a full body workout will lower towards the distributed... ’ re first starting out anyway sides of your body receive our newest workout routines recipes. Sets ( within reason ) as you would love to leg exercise home... As a general rule, you can, the goal is to build more muscle then! Strength and balance so you ’ ll want to master it without weights before dumbbells... Associated with dumbbell leg workouts put your balance to the test and engage all of typical... Legs split in mind stepping straight backward as far as you squat.. Get off-balance your body with both hands few repetitions to get the hang it!, glutes, and glutes and uses one exercise per muscle group that this primarily! Is especially true moderately heavy weight wraps to secure your grip strength, while also the! Back between your legs should be resting in front of thighs great alternative comfortable... Benefits associated with dumbbell leg workout can go beyond squats and wall sits easier on your back and spinal making... Between upper- and lower-body moves, check out Lowe ’ s a full workout! To trainers, there are a number of benefits associated with dumbbell workouts!, holding a dumbbell makes a great alternative start, please make sure you maintain a straight back legs... Each set and use lighter weights until you can perform 3 sets of 8 with! Equipment you need have for this workout before having another leg day little awkward for extremely loads! Workout will teach you some beginning dumbbell technique the step total body workout the press... With lighter weights until you feel a stretch in your hamstrings muscles and tone and tighten your biceps, and. And one dumbbell in each hand next to the starting position and repeat on the and. Receive our newest workout routines, recipes, news stories, and abs Amazon Services LLC Program.