The 4 Easiest Dumbbell Workouts for Absolute Beginners


If you workout at home, it could be time to add something new into the mix when it comes to the exercises you do. Perhaps you follow along with online workout videos, or maybe you have a stationary bike or treadmill in your home gym or bedroom. Would it make sense to add some dumbbells to your collection too? In most cases, the answer is yes – dumbbells are highly versatile and can help you build muscle and get stronger.

If you’re interested in trying this idea out, you’ll want to know what to do with your dumbbells once you’ve got them. It can be daunting at first, as you won’t want to injure yourself and you’ll want to make the most out of your time exercising. With that in mind, here are some of the easiest dumbbell workouts for absolute beginners.

Bent Over Row

The bent-over row exercise is so simple and yet so effective that it does need to be in your regular workout routine. All you need to do is take one Mirafit dumbbell in each hand and bend your knees, making sure your feet are hip-width apart. Then, roll your upper body down while keeping your spine nice and straight and pull your arms upwards. Your elbows need to be at 90 degrees by the time your dumbbells are parallel to your hips. Once you’ve done that, lower your arms again and repeat.

Alternating Dumbbell Curl

When you do the alternating dumbbell curl, you’ll be strengthening not just your arms, but your shoulders too. Take a dumbbell in each hand and curl the weights to your shoulders by bending your arms. To do this properly, your elbows have to stay close to your side and your palms have to face your body. The next step is to pivot your arms to make your palms face one another and press the dumbbells over your head. Reverse everything to get back to the start.

Dumbbell Lateral Raise

This exercise will work on your deltoids, so if you can include everything on this list in your next workout, you’ll get to most of the muscle groups in your body quite easily. Take hold of your dumbbells and hold them at your side before raising them out to the side of your body – you’ll want to make a T-shape with the dumbbells at either end. Then, lower them again. That’s it; it’s a very simple move. The key is to move slowly so that you can gain as much control as possible because the more control you have, the safer you’ll be and the better you can work your core.

Goblet Squat

Although you might assume that dumbbells are only there to work your upper body, they can do wonders for your leg muscles as well and the goblet squat is a great example of this. Hold a dumbbell in each hand and lower yourself down into a squat position. Hold the pose for a moment before using your legs to straight up to stand again. Always keep your head and back straight for the best form.

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