Dumbbell Exercises for strong women The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand. Dumbbell exercises for women who want to burn fat, build muscle and get lean.
Reverse laterals Target muscles: Quadriceps, Glutes, Adductors, Soleus, Hamstring, Deltoids. With weights in hands, step laterally (sideways) then reverse lunge, lengthening spine. Pause in lunge position, raise same arm as outside leg to press weight above head, and lower. Repeat on other side.
Reps/Recovery/Sets 12 to 15 reps x 3 sets; 30 seconds recovery between sets
Adductor squats using single dumbbell Start: Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle.
Lower your body weight into a squat then hold before your rise back to the start position.
Adductor squats using single dumbbell Aim for 10 to 12 reps.
NEXT: Browse more workouts to improve your strength. TOP TIP: You must lock your core before you begin – posture is key. Eyes forward, chin up.
Arm pull-over with straight-leg crunch Targets: Upper back, abs, and hips How to: Grab a pair of four to five kg dumbbells and lie on your back with your arms stretched behind you. Raise your legs to a 45-degree angle. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor.
Arm pull-over with straight-leg crunch Return to starting position without letting your legs touch the floor. That’s one rep.
Work your biceps, butt and legs with this fatblasting workout. Stand with left foot on a sturdy bench, step, or chair with a dumbbell in each hand. Step up onto the bench and raise the right thigh so it’s parallel to floor; at the same time, curl weights up toward shoulders.
Work your biceps
Return to starting position, switch legs and repeat. Position yourself into a staggered stance with the rear foot elevated on a bench and front foot forward. Hold a dumbbell in each hand, and let it hang to your sides. Lower yourself by flexing your knee and hip. Maintain good posture throughout the movement, and keep the front knee in line with the foot as you perform the exercise. Once at the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position. Repeat for the recommended amount of repetitions. How many sets & reps? Week 1–2 5 sets 20–25 reps Week 3–4 4 sets 15–18 reps Week 5–6 3 sets 10–12 reps
Stiff-legged dumbbell deadlift 1. Hold a pair of dumbbells at your side. 2. Stand straight with your legs shoulder-width apart and your knees slightly bent. 3. Bend forward at the waist while keeping your back straight and lower the dumbbells to over the top of your feet until you feel a stretch on the hamstrings. 4. Extend your hips and waist back up to the starting point. 5. Repeat for the recommended amount of repetitions.
Stiff-legged dumbbell deadlift
How many sets & reps? Week 1–2 5 sets 20–25 reps Week 3–4 4 sets 15–18 reps Week 5–6 3 sets 10–12 reps
Deadlift with dumbbells and arm extension.
Stand with feet slight wider than hip width and have a slight bend in the knee. Dumbbells by your sides. Back straight and belly button to your spine. Keeping arms straight, lower your upper body so that your hands go to just below your knees – keep your eyes forward and back straight at all times.
Deadlift with dumbbells and arm extension
Raise your left arm and lower again. Come back up to start position. Repeat on other side. You should feel consistent tension in your hamstrings as the anchor. Repeat 3 times.
Dumbbell hamstring curls. Lie face down on the bench and position yourself so that your knees are at the edge of the bench. Choose the appropriate dumbbell and set it on the ground near the lower end of the bench. Secure the dumbbell between the arches of your two feet.
Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position. Bending at the knees only, slowly curl the dumbbell up towards your buttocks. Raise the dumbbell as far as comfortably possible or just past 90 degrees.
Dumbbell hamstring curls
Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.
Dumbbell hamstring
Dumbbell hamstring
Alternating dumbbell lunges. Stand up straight holding two dumbbells in your hands by your sides. Step forward with one leg, around two feet or so from the foot being left stationary behind, and lower your upper body down while keeping your torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground.
Alternating dumbbell lunges
Push up off your heel and return to the starting position. Repeat the movement for the other leg.
Dumbbell pullover. Hold weight in both hands and walk feet out until head and shoulders are supported on ball. Keep hips up, extend arms toward ceiling, holding dumbbell above your chest. Keep elbows slightly bent and slowly lower weight until arms are parallel to floor. Return arms to starting position.
Dumbbell pullover
Target: Back, Legs, Butt, Core, Shoulders Tip: Ensure head and shoulders are on ball, keep hips up, lower weight to horizontal and engage core
Shoulder press with dumbbell
Shoulder press with dumbbell
Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor, hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Push the dumbbells up and in until the ends of the dumbbells touch lightly above your head. Lower back down to the starting position and repeat for amount of desired repetitions.
Dumbbell punch Step 1: 5-minute warm-up and 5-minute full body stretch. Step 2: Do 30 seconds of dumbell punches.
Dumbbell punch
Step 3: 12 X shoulder press. Rest 30 seconds.
Shoulder press
Step 4: 12 X bent over delt raises. Rest 60 seconds.
X bent over delt raises
Step 5: Repeat 2-3 times. Finish with a 5-minute stretch.