Learn Some Effective Dumbbell Workouts for Women

Want to get a better shape?

Try some dumbbell workouts. Dumbbell exercises add some metabolism-boosting muscles to your frame, because of which you will be able to burn more calories while incinerating fat. Dumbbell exercises are an effective method to strength training for women that have proven results. Following are the best dumbbell workouts for women.

Split Squat
•    Facing forward, begin with one foot raised on a step and theother leg a step behind you
•    Slowly lunge forwards while holding dumbbells. Keep the knee in line with the toe. Without stopping at the bottom, push back up to the start position. After that swap legs.

Dumbbell Chest Press
•    Lie on your back on a bench, holding dumbbells with arms straight up over
•    Slowly bend the elbow bringing the dumbbells in a straight line down to either side of your chest
•    Now, without stopping, drive your arms back up
•    Do 3 sets of 13-15 reps

Seated Shoulder Press
•    Sit upfront on a bench
•    Start with dumbbells held straight above your head
•    Now, slowly bend your elbows and lower dumbbells until they are in line with your shoulders.
•    Without stopping, drive straight back up.
•    Do 3 sets of 10-12 reps

Seated Biceps Curls
•    Sit upright on a bench holding dumbbells, arms down by your sides and palm facing forwards.
•    Bend arms at the elbow, keep the shoulders still until the dumbbells almost reach them
•    Slowly lower the dumbbell back down to the start position. Don’t lock the elbows at the bottom
•    Do 3 sets of 10 reps

Seated Ball Crunch
•    Sit on a swiss ball.
•    Hold a dumbbell against your chest and slowly lean back until your back is parallel to the floor
•    Now, curl all the way up to a seated position, exhaling and squeezing your abs as you reach the top
•    Do 3 sets of 10-15 reps.
Location: United States

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