6 dumbbell exercises suitable for women

If you are not brave enough to try lifting weights, you can work around this by using dumbbells to train arm strength. The dumbbell is smaller and shorter than a barbell, and can only be used for one hand. Dumbbells also vary in weight, ranging from 2-10 kg, depending on your abilities. Then, what dumbbell exercises are suitable for women? The following is the review.

Types of dumbbell exercises that are suitable for women

For starters, you can choose one of the movements below and do it for at least one minute on each side for maximum muscle tone. If you are getting used to it, you can mix the following exercises in one of your exercise sessions.

1. Squat thruster

Source: TWPFitness

This dumbbell workout is targeted at the shoulders, arms and glutes as well. You can do this with your right or left hand one by one, or directly with both as shown above.

How to do it:

Hold a dumbbell under your chin with your right hand. Fists facing your chest.
Then the position of the legs bent, like in a squat. While in a squat position, lower your butt lower than your knees and hold for 5 seconds.
After bending your legs in a squat, push the dumbbells up so that your shoulders are straight and your legs are straight.
Repeat this up and down motion a few times and then change the left hand.

2. Deadlift upright row

The first move. Source: womenshealth

Second movement. Source: womenshealth

This dumbbell exercise aims to tone the muscles of the arms, shoulders and upper back. The dumbbell load used can be up to 6 kg.

How to do it:

Hold the dumbbell with your right hand hanging straight down. Bend over as shown above. The palms point toward the feet. Even though you are bending downwards, keep your back straight.
Then from a bent position pull your right hand up with your body back upright. Pull the dumbbells toward your chin, with your elbows pointing to the sides.
Repeat the downward movement again, rising back up again. Do it a few times and swap the other hand.

3. Overhead extention

Source: Fitnessgoal

This movement tightens the woman's arms and triceps to make them stronger. The triceps is the muscle part of the back of the upper arm.

Stand with your feet hip-width apart and knees slightly bent. Do this while holding dumbbells with both hands
Hold a dumbbell vertically above your head as shown above. Keep your wrists while gripping the dumbbells straight.
Bend your elbows and then lower the dumbbells vertically. Keep your upper arms close to your head and your elbows pointing toward the ceiling.
Straighten your arms back up, repeat this movement for 8-12 repetitions.

4. Bicep curl

Source: Coachmag

This movement is targeted to tighten the biceps (upper forearm).

How to do it:

Stand straight with your feet shoulder-width apart, holding a dumbbell in your right hand.
Pull your palms toward your shoulders by bending your elbows, then straighten them back out.
Repeat this movement 8-12 times, and do the same with the other arm.

5. Side raise

Source: Womanista

To do this dumbbell exercise you need two dumbbells in each of your right and left hands. How to do it:

Stand straight while holding dumbbells in each of your right and left hands. Then hang your hands straight down at your sides with your palms facing you.
Then raise your right and left hands straight parallel to the shoulders. The position of the palms pointing downward.
After that, return your hands downward with your hands hanging on the right and left sides.
Repeat the core movement for 8-12 reps.

6. Press-up renegade row kickback

Source: treasurecoastcrossfit

This dumbbell workout targets your core, back, and triceps as well. It is a series of movements consisting of several positions. How to do it:

Prepare the body like the body is going to push up. Then do one push.
After the body is back on top, one hand is responsible for supporting the body, while the other hand raises the dumbbell back
Lift the dumbbells with your arms straight back, then bend them until your elbows form a sharp angle to point them down again.
Once all hands are back on the floor, start over with the other hand.