Light Dumbbell Exercises

September 27, 2021 5 min read

light dumbbell exercises

Workouts that use light dumbbells can be very fun and easy to do in the comfort of your own home.

If you are sitting with a pair oflight dumbbells and you have no idea how to exercise with them, don’t fret.

As dumbbell experts, we have some of the best workouts that you can do with tiny dumbbells. All you need is some space to do lunges. 

So, be prepared to do these2kg dumbbell exercises.

light dumbbell exercises

Exercises With Light Dumbbells

If you are doingone hand dumbbell exercises and you want to increase the weight, just hold two small dumbbells in one hand.

Here are fivedumbbell exercises for a full workout that will challenge you even with the lightest pair of dumbbells. 

Squat Thrusts

Grab arubber hexagonal dumbbell set

In the starting position, your feet will be as wide as your shoulders. Place the dumbbells on your shoulders and point your elbows forward.

Perform a squat by bending down. Keep your chest looking forward and hips back. Inhale one breath.

On the exhale, stand up and press the weights up from your shoulders to perform a shoulder press. This will be one rep.

It is recommended to do 10-15 repetitions. You can increase the repetitions if it doesn't challenge you.

The Benefits

Squat thrusts are a compound movement, so you use multiple joints to execute this exercise. For this reason, it is a full-body workout as you strengthen your upper and lower body.

Thrusters primarily work the shoulders, quadriceps, hamstrings, core muscles, triceps and glutes. 

It improves balance, endurance and coordination.

This is also one of the bestdumbbell exercises for cyclists.

light dumbbell workout

Weighted Side Planks and Twist

You can first perform this exercise with your body weight, but if you want to boost the workout’s intensity, go ahead and add dumbbells.

Raise yourself into a side plank. Place your bottom hand and wrist under your shoulder. Stack your feet on top of each other. While you are in this position, contract your core muscles.

Your free hand will hold the weight. Twist by moving your body’s weight under your ribcage. You should be looking at the floor and your hips lifted upwards.

Bring the dumbbell across your chest and towards the sky or ceiling. Repeat the whole process on the opposite side.

While performing the movements, try not to let your hips drop.

If you find this movement to be too challenging, try to do the side on your knees.

Aim to do around 8 to 10 repetitions on each side.  

The Benefits

Weighted side plank twists engage and strengthen your entire body. It also improves your posture.  

For these reasons, this is an excellent workout for anyone who has lower back problems or sits at their desks most of the day.

If you want to improve core strength, try adumbbell stability ball workout.

Dumbbell Plank Rows

To do a full dumbbell row in a high plank, start by setting yourself up into a high plank. Have a dumbbell in each hand. Your feet should be shoulder-width apart. Keep the following muscles as stable as possible: glutes, legs and core.

Place your left hand on the floor while holding the dumbbell in your right hand.

Lift your right hand towards the ceiling, keeping it close to your lower right ribs.

Return to your high plank position.

Repeat the same movements on your other side. This will be one repetition. To start with, you can do around 10 repetitions.

The Benefits

The plank and row combination will challenge your core muscles and improve stability in your spine. It will target the middle and upper back, as well as your shoulders and arms.

Lateral Lunges

Grip the dumbbells in both hands. Stand with your feet at hip-width apart and pointed forward.

Take a large step, with your left leg, to the left side to lunge. Lower the left knee at a 90-degree angle and push your hips back. Keep the right leg straight.

During this movement, keep both dumbbells by your sides.

Push off the left lunging leg to return to the standing position.

You can perform 8 to 12 reps on each side. 

The Benefits

By doing lateral lunges, you improve your body’s balance, strength, and stability.  

This workout targets your outer and inner thighs. It can also reduce the look of cellulite.

This is also a fantasticdumbbell cardio workout.

Dual-triceps Kickback

Ensure that your shoulders are directly over your hips and that your weight is evenly distributed along your feet. Keep your head and neck in a neutral position. 

Bend your knees slightly, hinging your hips back. Push your chest forward, stimulate your abdominal muscles and bring your elbows close to your ribcage. Activate your back muscles by rotating your arms in an outward position.

To prevent an arch in your lower back, place one foot in front of the other foot.

Extend your elbow and squeeze your triceps to begin straightening your elbows. Make sure that this movement is only happening at your elbows.

Then bend your elbows, returning to the starting position.

The Benefits

Triceps kickbacks target your arm and upper body.

This results in enhanced functional strength, flexibility and stability in your arms and shoulders

If you find all these workouts too challenging for your joints, tryseated dumbbell workouts for seniors.

cardio exercises with light dumbbells

How Can I Get An Effective Workout With Light Dumbbells

You know what workouts you can do, but how can you make the most of your lightweight dumbbell workouts?  

Focus On The Tempo

Play with the speed. Start by focusing on control and moving slowly through each movement.

If you are ready to increase the intensity, transition between sets of slow tempo reps to sets of quick, explosive reps. Have minimal rest breaks in between.

Just Stop And Wait

Isometrics is when you try to hold at a certain point for as long as you can during the last repetition.

For this reason, when you feel like you are about to hit failure, find the sticking point of that particular lift and just hold. For instance, the mid-range of a bicep curl.

You can count the seconds to see how far you can hold.

It is advised to keep track of your improvement each time.

Try some isometric training withseated dumbbell workouts.

Incorporate Bigger Sets

By doing giant sets, you are exhausting each muscle group so your muscles will start to feel the burn.

This is as effective as doing regular sets with heavier dumbbells.

Avoid Putting Your Dumbbells Down

When transitioning between different sets, do not put the weight down. This will increase your heart rate when resting and keep you mentally engaged. 

So, keep your grip activated as long as you possibly can.

If you are new to using dumbbells, readhow to start dumbbell exercises.

light weight dumbbell workout

The Takeaway

One can be discouraged when you do not have the option to lift heavy at the gym, but home gym workouts can be quite effective if done right.

All these exercises only require dumbbells and you are guaranteed to have fun while breaking a sweat.

If you are establishing an at-home gym, take a look at afull-body workout routine with dumbbells and barbells.

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