3 Easy Dumbbell Exercises for Beginners

Using weights can help you build strength in the muscle and also tone them to give you a lean and toned look. You can use dumbbells, barbells or kettlebells for weight-training since all of them work in different ways and can be used in differed exercises. Dumbbells are easy to use and can be incorporated into different exercises to add some strength training to your exercise regime.

Here are 3 easy dumbbell exercises for beginners that you can start doing at home.

Chest Press: You can do flat chest press or incline chest press using dumbbells. Both of these exercises target the same muscle groups, only differing in how you lay down. For flat chest press, you can lay down flat on the floor or on a flat bench while for an incline chest press, you need to adjust the bench to an incline of 30 to 45 degrees.

• Lie on your back on the floor or a bench keeping your legs folded at a 45 degree angle

• Hold dumbbells in both of your hands directly above your chest while extending your arms straight, perpendicular to the ground

• Lower the dumbbells to the chest in a smooth movement without locking the elbows

• Press the dumbbells back to the starting position

• Continue for 3 sets of 10 repetitions each

Chest Flies: Similar to the chest press, chest flies can be done while lying down in a flat or inclined position.

•Lie flat on your back or adjust the incline of your weight bench to 30 or 45 degrees

• Hold dumbbells directly above your chest

• Open arms to side while keeping the elbows in a lightly locked position until your arms are parallel to your shoulder

• Return to the starting position and repeat until you complete the set

• Start with 3 sets of 10 reps each

Front Raises: If you want to use dumbbells to exercise while standing, you can do front raises easily.

• Stand upright with knees in a slightly bent position and legs shoulder length apart

• Hold dumbbells in both of your hands with palms facing inwards

• Raise one arm directly in front of you until your arm is at the shoulder length

• Lower the arm slowly without bending your elbows

• Repeat with the other arm

• Continue with the set for 10 repetitions, take rest and do 2 more sets

Once you are comfortable doing these exercises, you can start trying out dumbbell exercises for advanced levels to continue on your fitness journey.