POPSUGAR Fitness

Come Armed! 4 Effective Dumbbell Exercises For Beginners

Jul 11 2014 - 12:25pm

Plenty of folks gripe about picking up dumbbells, but there's no need to fear free weights. A few pointers: It isn't necessary to overload on heavy weights right away; start with a pair that feels comfortable for your needs and tires you out in about eight to 10 reps. The last thing you want is improper form that can affect your body's mobility, or worse, lead to injury. Before you start pumping, make sure you know how to use dumbbells correctly [1]. Now you're ready to try these simple exercises that will have you feeling like a pro in no time.

Deadlift With Front Row

Source: POPSUGAR Studios
Work your shoulders and your backside with this double-duty combination move that's easy to follow.

Use five- to 10-pound dumbbells.

Squat, Curl, and Press

Source: POPSUGAR Studios
Moving from a squat to an overhead press gets the heart rate going while working your butt and legs.

Use eight- to 10-pound dumbbells.

Bent-Over Row

Photo: POPSUGAR Studios
This beginner-friendly move ups the weight and makes for shapely shoulders and a powerful back.

Use 10- to 15-pound dumbbells.

Lying Triceps Extension

Source: Megan Wolfe Photography [2] at J+K Fitness Studio [3]
Hit the ground to tone up those triceps! Try this simple lying triceps extension, and feel the burn in the backs of your arms.

Use five- to eight-pound dumbbells.


Source URL
http://www.fitsugar.com/fitness/Dumbbell-Arm-Exercises-Beginners-24035700