Dumbbell Exercises For Women

Try these dumbbell exercises if you are trying to lose weight to look and feel better. You might be focusing only on a cardiovascular program to take off the pounds. While a cardio routine can tone muscles to some extent, it is important to include resistance training in your exercise program.

Increased muscle mass helps shed pounds, and toned muscles will look great when you melt away that extra fat. Adding simple dumbbell exercises to your exercise program can help tone and define your upper body. You can start easy with three-pound weights and increase the amount of weight as the exercises become easier. Try one or two sets of eight to twelve repetitions of each exercise below, two to three times a week to start seeing results.

Upright Row

This exercise is great for strengthening the shoulders, necks, and upper back. Start in a standing position with your feet shoulder width apart. With a weight in each hand, hang your arms straight in front of your body with your knuckles facing out and your thumbs touching. Bend your elbows and slowly raise the weights to your chin. Lower the weights to the starting position in a controlled motion.

Bicep Curl

This classic dumbbell exercise tones your bicep muscles in the front of your upper arms. Hang both arms straight with a weight in each hand in front of each thigh, palms forward. Bend your elbows and raise the weights towards your shoulders, keeping your elbows against your body. Slowly lower the weights to the beginning position.

When performing this exercise, make sure you are using your bicep muscles to raise the weights. Maintain a good posture and do not rock your body to raise the weights. You can perform this dumbbell exercise with both arms at once, one arm at a time, or alternating arms. You can sit or stand while executing this exercise.

Triceps Extensions

This exercise will tone and strengthen your triceps muscles. If the under part of your upper arms are flabby, this is a great toning exercise. While seated or standing, with a weight in each hand, bend your elbows and position your hands with palms facing your body at the sides of your chest. Press your hands back until your arms are straight. Slowly return to the starting position. As with the bicep curls, you can perform this dumbbell exercise with both arms at once, one arm at a time, or alternating arms.

Side Shoulder Raise

This dumbbell exercise works the outer portion of the shoulders. In a standing or sitting position, hang your arms in front of your body, with a weight in each hand, with your palms facing each other. Slightly bend your elbows and slowly raise both arms to the side until they are level with your shoulders.

Hold this position for a few seconds, and then slowly lower to the starting position. A slow, controlled movement is necessary to work your shoulder muscles. Avoid swinging your arms.

Front Shoulder Raise

This last dumbbell exercise works the front portion of the shoulders. In a standing position, hang your arms in front of your body, with a weight in each hand, with your palms facing your thighs. Raise one arm straight in front of you until it is level with your shoulders. Slowly lower your arm to the starting position.

This exercise is commonly performed by alternating arms, but you can also work one arm at a time or both arms together. Be careful to use your shoulders to perform the movement, and do not let your body rock or use momentum to raise your arms.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read.

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