Dumbbell Exercises for Women

September 27, 2021 4 min read

Dumbbell Exercises for Women

Dumbbell exercises are the perfect way for women to get into shape and ease into strength training. We’ll show you that you can target almost any muscle in your body with the right exercises.

If you want versatile and exciting dumbbell workouts, we’ve got you covered. 

Our effective dumbbell exercises for women tick every box. You can findlight dumbbell exercises, full-body smashers, moves that target specific muscle groups, and a little bit of cardio too.

There is something here for every woman – whether you are beginner, intermediate, or advanced.  

Our exercises range from simple dumbbell moves like bicep curls to squat thrusters for a burn in your booty, and right down to the daunting devil press.  

Dumbbell Exercises for Women

Beginners

Bicep Curls

Bicep curls are one of the easiest and most versatiledumbbell exercises for female beginners who want to tone their arms.

Grab twodumbbellsand let them hang in front of your thighs with outward-facing palms. Bend your arms and curl the dumbbell upward, and bring it back down.

Seated dumbbell exercises are great for taking pressure off your spine. Bicep curls are one of the safest  seated dumbbell exercises for seniors and beginners.

Bicep curls can be a seated  dumbbell stability ball workout too. It can also be adumbbell and barbell workout for exercisers who feel comfortable using a barbell.

Muscles Targeted

  • Biceps
  • Forearms

Goblet Squats

The goblet is one of the most effective legexercises you can do with one dumbbell

Hold a dumbbell to your chest with your feet shoulder-width apart. Do squats while holding the dumbbell there.

Make sure your hips drop below your knees and keep your core engaged.

Muscles Targeted

  • Quads
  • Glutes
  • Hamstrings
  • Arms
  • Delts
  • Core

Calf Raises

Calf raises are a simple and effective way to activate your calves.

Hold a dumbbell in each hand and let them rest against your sides. Push from your toes into a tip-toe position, and come back down. 

This is one of the best dumbbell exercises for cyclists and long-distance runners.

Muscles Targeted

  • Calves
  • Shoulders 

beginner dumbbell workout female

Intermediate

Squat Thrusters

Squat thrusters combine a squat with an overhead dumbbell press.

Begin in a standing position, feet shoulder-width apart, with dumbbells resting on your shoulders. Squat down while holding the dumbbells there. When you drive up out of your squat, push the dumbbells up over your head by extending your arms.

Bring the dumbbells back down to your shoulders as you lower into the next squat, and repeat.

Muscles Targeted

  • Glutes
  • Quads
  • Hamstrings
  • Biceps

Bent-Over Row

Grab two dumbbells and stand with your feet shoulder-width apart. Bend your knees slightly and bend forward while keeping your back straight and your core engaged.

Let the dumbbells hang straight down. Slowly bring the dumbbells up until they are parallel with your hips and bend your elbows 90 degrees.

Squeeze your shoulders together at the top of the move, and bring the dumbbells back down. 

Muscles Targeted

  • Biceps
  • Forearms
  • Lats
  • Delts
  • Obliques

Renegade Row

This is a variation of a plank that works your core and arms. Usehex rubber dumbbells for the best stability.

Begin in a plank position with extended arms. Your hands are resting on your dumbbells on the ground. 

Contract your abs and pull one dumbbell up towards your hip, while the other arm remains on the ground.  

Keep the weight close to your side as you lift it towards your hip, and when you bring it back down again. Repeat the move with your other arm.

Muscles targeted

  • Abs
  • Triceps
  • Lats
  • Back 

Advanced

Devil Press

The devil press is an intense full-body move that combines a dumbbell burpee with a dumbbell snatch. You can docardio with dumbbells.

Hold a dumbbell in each hand and do a burpee. When you jump up from your burpee, jump into a squat position. Let the dumbbells hang between your legs in this position.

Next, swing the dumbbells back between your legs and forward again in this squat position. Use the momentum from the swing to snatch the dumbbells upward. 

When you emerge from your squat with this momentum, perform the dumbbell snatch and press the dumbbells up over your head.

At the top of the move, you will stand upright with the dumbbells above your head. Lower them down again to perform the next burpee, and repeat the move.

Muscles Targeted

  • Full body

T Press Up

The T press up targets your abs and obliques while strengthening your arms. This is one of the most challengingdumbbell exercises for your core.

Take a pair of hex dumbbells and stand in a plank position. Your arms should be extended and your hands should rest on the dumbbells. 

Perform a press-up and lift one dumbbell from the ground once you’ve pushed back up. Lift this dumbbell into the air while rotating your torso until your arm is fully extended towards the ceiling.

This is the top of the move. Pause, and rotate back down until you are back in your press-up position with both dumbbells on the ground. Repeat the move with your other arm.

Muscles Targeted

  • Abs
  • Obliques
  • Lats
  • Pectoral muscles
  • Triceps
  • Shoulders

 dumbbell workout women

Bulgarian Split Squat

The Bulgarian split squat is sure to make your glutes, quads and hamstrings feel the burn. You need two dumbbells and a bench.

Stand with your back to the bench and extend one leg back to rest the top of your foot on the bench. Let your dumbbells hang to the side.

Bend your front knee as if to lunge, and move down until you almost touch the floor with the knee of the leg resting on the bench. Return to your original position, and repeat. 

Never let your front knee go over your toes.

Muscles Targeted

  • Glutes
  • Quads
  • Hamstrings
  • Glutes
  • Shoulders
  • Calves

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