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Beginner Dumbbell Workout For Women

Get Back in Shape and Start Building Muscle With This Beginner 6-Move Dumbbell Workout

Mar 4 2019

If you've fallen off track with your workout goals, don't panic — it happens to everyone! If you're ready to get back into a routine and get back in shape, I've got you covered. This six-move workout will work your entire body and help you start building muscle. Grab your dumbbells and get ready to work!

The Beginner Dumbbell Workout

Equipment needed: a pair of medium-weight dumbbells. The exact weight will vary from person to person and I recommend starting between eight to 12 pounds. Here's a helpful guide on how to choose your weights. Be sure to warm up before starting the workout. Here's a quick dynamic warm-up I like. Don't forget to activate your core and glute muscles as well.

This workout should be performed in supersets meaning you'll take little to no rest in between each exercise. If you do need to take an extended rest, feel free to do so; listen to your body. Be sure to cool down once you're finished with the workout.

  • Superset 1: Goblet squat (12 reps) + Single-arm row (12 reps each arm)
  • Superset 2: Step-up (10 reps each leg) + Hammer curl (10 reps each arm)
  • Superset 3: Weighted glute bridge (12 reps) + Reverse fly (10 reps)

If you're looking for more strength training workouts to get back in shape, try this four-week workout plan for beginners.

Image Source: Getty / EmirMemedovski

1. Superset 1: Goblet Squat

  • Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focussed in your heels, push yourself up to the starting position.
  • Complete 12 reps.

If this is too difficult, you can do this exercise without weight.

Image Source: POPSUGAR Photography

2. Superset 1: Single-Arm Row

  • Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
  • Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
  • On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
  • On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
  • Complete 12 reps on each arm.
Image Source: POPSUGAR Photography / Tamara Pridgett

3. Superset 2: Step-Up

  • Place your right foot firmly on the bench with your left foot directly under your left hip.
  • Step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. For a more advanced version, you can drive the left knee up as you step up.
  • Complete 10 reps on each leg.
Image Source: POPSUGAR Photography

4. Superset 2: Hammer Curl

  • Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
  • Begin by bending at the elbow and raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move. The upper arm stays stationary, close to your sides.
  • Slowly lower the weights back to starting position.
  • Complete 10 reps.
Image Source: POPSUGAR Photography

5. Superset 3: Weighted Glute Bridge

  • Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
  • On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
  • Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
  • Lower down to the ground; this is considered one rep.
  • Complete 12 reps.

If this is too difficult, you can do this exercise without weight.

Image Source: POPSUGAR Photography / Tamara Pridgett

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