When you’ve ever picked up a pair of dumbbells, regarded round, and thought:
“Uhhh… what do I do with these?”
Or possibly, you simply wish to know a fast, secure, and efficient exercise to get stronger, construct muscle, and enhance physique composition.
In both case, I obtained you! 
In the present day, within the spirit of our most popular blog post of all time, I’m providing you with a Newbie Dumbbell Exercise you are able to do at house or on the health club, plus an inventory of my favourite dumbbell workouts and solutions to the most typical questions we get from readers and Nerd Health Teaching shoppers.
Let’s get into it 
Newbie Dumbbell Exercise
Do that 2–3x per week with a relaxation day between every session:
Train #1: Goblet Squats – 3 units of 8–12 reps
- Not prepared for weighted squats but? Begin with bodyweight squats or squatting to a sturdy box or chair for additional assist!
Train #2: One-Arm Dumbbell Rows – 3 units of 8–12 reps per arm
- Need to save time and have a number of dumbbells? Strive doing a Bent Over Row as an alternative.
Train #3: Dumbbell Floor Presses – 3 units of 8–12 reps
- Have a bench mendacity round? Be at liberty to change this to a dumbbell chest press!
- To get a bit extra vary of movement, strive doing this whereas holding a glute bridge on the identical time, or resting your higher again and head on an extended foam curler.
…and that’s it. Three workouts which are large “bang to your buck” actions, and also you’ve obtained your self a exercise!
A few different issues to bear in mind:
Relaxation 60–90 seconds between units. Give attention to gradual, managed motion on the best way down, after which clean and athletic motion on the best way up.
Heat up with some arm circles, bodyweight squats, and lightweight cardio (marching in place works nice), after which do a couple of reps of every train with a lighter weight (if in case you have one) or simply with the weights you must get your physique transferring and able to exercise.
As soon as these begin to really feel simpler? Improve reps, enhance the load, decelerate the tempo, or add 1 or 2 extra workouts to your circuit.
My Favourite Dumbbell Workout routines
Whenever you’re prepared to combine issues up or go deeper, right here’s your go-to record of superior dumbbell strikes:
Decrease Physique
- Goblet Squats
- Front Squats
- Lunges (strolling or stationary)
- Bulgarian Split Squat
- Romanian Deadlifts
- Stagger Stance Deadlift (proven right here with a Kettlebell, however you should use a dumbbell for a similar movement!)
Higher Physique Pull
- One-Arm Rows
- Bent Over Row
- Dumbbell Pullovers
- Dumbbell Reverse Fly (nice for in case you don’t have entry to heavier weights!
Higher Physique Push
Accent Lifts
Energy Strikes (for full-body power & conditioning)
No machines, no drawback.
You may construct an entire and efficient power routine with only one or two dumbbells and a few flooring area.
Frequent Dumbbell Questions (answered!)
Q: I solely have one set of dumbbells. What do I do?
A: No worries! The hot button is adjusting your reps and variations.
If you are able to do 20+ reps with ease, it’s time to:
- Add a tempo (like 3 seconds down)
- Do single-leg or staggered-stance variations
- Cut back your relaxation between units
- Add one other 1-2 workouts from the choice to your circuit.
There are tons of how to make issues more durable with out heavier weights. Identical to you may make your body weight workouts more durable by altering the leverage angle or progressing to a more difficult variation, you are able to do the identical even with a restricted weight choice!
Q: Will dumbbells make me cumbersome?
A: Not until you’re attempting actually onerous to bulk up.
This concern pops up quite a bit, however the actuality is:
Constructing seen muscle takes years of constant coaching, numerous meals, nice sleep, and favorable genetics.
What will occur: you’ll construct power, enhance joint and tendon well being, and assist stop osteoporosis (particularly essential for girls in peri-menopause and past).
Q: What weight ought to I begin with?
A: Finally, you need a weight the place the final 2–3 reps really feel difficult, however doable with good kind.
As a common rule of thumb, all the time begin with much less weight than you assume. It’s all the time simpler to progress when one thing feels too straightforward than to again off when you’ve overreached. You should use it to heat up and really feel out the motion. As you get extra expertise with dumbbells, you’ll know what weights you used final time and when to push your self a little bit more durable (although you continue to wish to be sure to do a warm up spherical!)
Too straightforward? Go heavier or add reps. Too onerous? Go lighter or cut back reps.
Your kind is all the time the precedence. Energy positive aspects observe. Nonetheless not sure if you’re lifting sufficient weight? Read this.
Q: How lengthy ought to a dumbbell exercise take?
A: 20–half-hour is lots if you’re beginning out.
When you’re brief on time, even one strong set of every train is best than nothing. You may all the time construct from there.
Q: Do I have to do cardio too?
A: Dumbbells can be your cardio (or at the very least, part of it!)
Strikes like thrusters, snatches, and skier swings elevate your coronary heart fee and construct muscle. Heck, any dumbbell train can elevate your coronary heart fee in case you carry out the reps on a timer. Strive one among these choices: Degree 1: 30 seconds of labor with 60 seconds of relaxation between every train for 3-5 rounds.
Degree 1: 30 seconds of labor with 30 seconds of relaxation between every train for 3-5 rounds. Degree 2: 40 seconds of labor with 20 seconds of relaxation between every train for 3-5 rounds. Belief me, you’ll really feel your coronary heart fee getting up there. 
However in case you love walks, bike rides, or dance breaks? That counts too. Simply transfer.
Closing Thought
You don’t want an ideal plan to get began. You simply want a plan that’s easy, sustainable, and repeatable.
Dumbbells are the most effective instruments for power coaching newcomers as a result of they’re:
Versatile
Accessible
Scalable
So decide up these dumbbells. Strive the newbie exercise. Then reply to this electronic mail and let me know the way it goes!
If you’d like assist constructing your individual plan, our 1-on-1 coaching program does that and a lot extra: steering for get began, accountability if you aren’t feeling motivated, and a plan constructed particularly for you, your objectives, and your life. See which coach could be an incredible match for you with our quick quiz.
You bought this!
Coach Matt
P.S. Produce other questions on dumbbells, getting began with train, or the rest? Shoot them my approach!
The publish The NEW Beginner Dumbbell Workout (Plus my favorite dumbbell exercises 💪) first appeared on Nerd Fitness.
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