Conquer the Gym With the 17 Essential Dumbbell Exercises Every Beginner Should Know
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Not only is weightlifting fun, it's one of the best ways to lower your body fat percentage and build lean muscle. In addition to losing fat, a 2006 review in the British Journal of Sports Medicine explained that other benefits of weightlifting are: increased bone mass, improved cardiovascular fitness, strength, and an enhanced sense of well-being.
If you're a beginner, you're probably wondering what weightlifting exercises you should be doing at the gym, and I'm glad you're thinking one step ahead. Most trainers agree that compound exercises — moves that work multiple muscle groups at once (like squats and pull-ups) elicit a greater energy expenditure and enable the body to burn more calories and body fat. If that was too much to digest, just remember this: the bigger the movement, the more muscles you use, and as a result, the more calories and fat you burn.
Now that you know types of movements to do, you may be tempted to start with more advanced exercises you see your favorite Instagram influencers and trainers doing; that is not a good idea. Instead, master the 17 exercises ahead. Once you've got them down, you can safely progress to the more difficult moves.
The following exercises are not meant to be done together as a workout. Instead, choose three to six exercises that are specific to a muscle group (arms, legs, etc.) and create a workout with them.
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PS, There’s More
PS, There’s More
Want to Burn Fat and Build Muscle? Start With This Trainer's 30-Minute Total-Body Workout
01
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Dumbbell Squat
- Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
- Press through your heels, and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
02
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Squat to Overhead Press
- Stand with your legs just slightly wider than hip distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
03
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Shoulder Press
- Hold a dumbbell in each hand just above the shoulders, palms facing in.
- Straighten the arms above you.
- Bend the elbows coming back to the starting position to complete one rep.
04
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Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
05
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Upright Row
- Stand with your feet hip distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. The shoulders should be over your pelvis, with knees slightly bent.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
- Slowly lower them to the starting position. This counts as one rep.
06
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Dumbbell Deadlifts
- Hold a dumbbell in each hand by your sides with straight arms, and have a slight bend in your knees.
- Lower the dumbbells toward the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
- Straighten your torso so you have a straight body alignment. This counts as one rep.
07
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Dumbbell Triceps Extensions
- Stand with your feet hip-distance apart.
- Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
- Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
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08
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Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
09
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Dumbbell Sumo Squat
- Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- This completes one rep.
10
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Bent-Over Reverse Fly
- Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
11
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Bulgarian Split Squat
- Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one rep.
12
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Goblet Squat
- Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused on your heels, push yourself up to the starting position to complete one rep.
13
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Side Lunge
- Holding the weight in your right hand, stand with your feet and knees together.
- Take a large step with your left foot to the left side, lunging toward the floor.
- Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
- Push off through your left foot, emphasizing the weight in the heel, to return to the start to complete one rep.
14
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Weighted Squat
- Stand with feet a little wider than your hips, with toes pointed slightly outward, holding one dumbbell in both hands.
- Sit back to squat, keeping the weight in your heels and your chest lifted. The bottom of the dumbbell should lightly tap the floor.
- Push through your heels to return to standing to complete one rep.
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15
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Crossover Lunge
- Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
- Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
- Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms. Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
16
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Lateral Arm Raise
- Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
- Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward.
- Do the same move with your left arm.
- Then do both your right and left arms at the same time.
17
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Romanian Deadlift
- Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
- Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
- Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
- Do 12 reps to complete one set.