Basic Beginner Introductory Easy Dumbbell Workout Exercises For Beginners At Home At The Gym

Step-by-Step Dumbbell Workout Tutorial for Beginners:

1. Lateral Raises:

• Stand with a slight bend at the knees.
• Hold a dumbbell in each hand.
• Raise the dumbbells out and up away from your body to a comfortable height.
• Lower them back down to the starting position.
• This exercise targets your shoulder muscles.

2. Squats:

• Stand with feet shoulder-width apart.
• Hold a dumbbell with both hands close to your torso.
• Bend at the knees and lower yourself to a comfortable depth.
• Raise yourself back to the standing position, keeping your heels on the ground.
• This exercise works your quads and glutes.

3. Chest Press:

• Lie on a bench or on the ground.
• Push the dumbbells away from your body above your chest.
• Lower them to a comfortable depth.
• This exercise targets your chest muscles.

4. Standing Curls:

• Stand with a slight bend at the knees.
• Extend your arms and raise the dumbbells towards your shoulders.
• Lower them back to the starting position.
• This exercise works your biceps.

5. Deadlifts:

• Stand with straight or slightly bent knees.
• Hold the dumbbells in front of your upper legs.
• Bend at the waist, lowering the weights towards the ground.
• Focus on pushing your butt backwards and maintaining a straight back.
• Return to the starting position.
• This exercise targets your hamstrings and glutes.

6. Kickbacks:

• Bend over at the hips with a slight bend at the knees and a straight back.
• Keep upper arms parallel to the ground and lower arms at a 90-degree angle.
• Extend the elbow, pushing the dumbbells upwards behind you.
• Lower them back to the starting position.
• This exercise targets your triceps.

7. Rows:

• Bend over at the hips with a slight bend at the knees and a straight back.
• Hold the dumbbells with palms facing in below your torso.
• Pull the dumbbells up towards your torso.
• Return to the starting position.
• This exercise targets your lat muscles.

8. V-Sit:

• Sit on the ground and hold a dumbbell out in front of you.
• Raise your legs off the ground, engaging your core muscles.
• Hold this position for 8-10 breaths.
• You can progress by doing it without a dumbbell.
• This exercise works your core and legs.

Workout Routine:

• Do three sets of each exercise.
• Each set should consist of 8-10 repetitions.
• Start with lighter weights and progress as your muscles get stronger.
• Combine these exercises into a full-body workout routine.

By following these steps and instructions, you can perform a basic dumbbell workout that targets all major areas of your body effectively.