Diversifying your exercise routine can produce great results, but starting a weight lifting routine with dumbbells can be difficult and intimidating.
We’ve turned to Christopher Clarke for his expertise and tips on dumbbell exercises for beginners. Christopher Clarke is a celebrity fitness trainer that trains clients from all over the world and he is featured in international media, national media, and TV. He is all about coaching to his clients about having a balance in regards to eating healthy and exercising. And, to be consistent when it comes to workouts. For dumbbell exercises, Christopher notes beginners should use a step-by-step approach, starting with weights that are easy to manage and preferably the lightest weight possible. This will allow you to build your form and reduce the risk of injuries while learning to master your new routine.
Here are some great dumbbell exercises for beginners:
UPPER BODY
Dumbbell Bench Press
The Dumbbell Bench Press is an upper body exercise that targets the chest (Pectoralis), triceps (Brachii) and shoulders (deltoid) muscles.
Steps:
- Sit at the end of the bench and hold the dumbbells slightly above your knees.
- Keep your arms locked in a 90 degree angle and elbows secured to your torso.
- Gently curl back into you lie in a flat position on the bench.
- Return feet back to the ground as you should now be in a position where your fists are facing the ceiling and your palms are facing inward.
- Move your elbows outward and away from your torso until they are almost in a 90 degree angle from your upper body.
- Straighten your arms upwards and then back down to the starting position and repeat.
Dumbbell bicep curls
Dumbbell bicep curls are great for toning and building attractive biceps. This exercise targets the biceps (brachii), front deltoids and the forearm (brachioradialis).
Steps:
- Sit on a right bench with arms extended to the ground and dumbbells in hand.
- Turn palms so they face forward.
- Keep elbows locked to your torso, slowly bend your elbows and raise your hand to shoulder level. Repeat.
Triceps kickbacks
The Triceps Kickbacks exercise is the crème de la crème for toning the triceps (brachii) and tighten up that difficult muscle area at the back of your upper arms.
Steps:
- Stand on the right side of the bench.
- Place your left knee and left hand on the bench in a kneel over position.
- Place your right leg slightly back with your knees slightly bent.
- Your torso should be parallel to the floor and your back straight.
- With dumbbell in hand, bring your upper arm close to your torso with your elbow bent.
- Extend your arm backwards into an outward lock and return to the starting position. Repeat.
LOWER BODY
Dumbbell squats
The Squat is the cherry of all lower body workouts. Adding dumbbells will help stimulate and strengthen your muscles.
The Dumbbell Squat is also a functional exercise, it strengthens and prepares your body for real world tasks like lifting groceries, tires, etc. Dumbbell Squats help strengthen your abdomen, lower back, thighs (quadriceps), buttocks (gluteus maximus) and hamstrings.
Steps:
- Stand with feet shoulder-width apart, arms extended holding the dumbbells and palm facing body.
- Squat as if you are sitting down on a chair.
- While bending your knees, keep back straight, knees behind your toes and face forward.
- Squat until your hips are at a level with your knees and return to starting position.
Stationary Dumbbell Lunges
Lunges are lower body exercises that strengthen the gluteal, quadriceps, and hamstrings muscles. Though there are many variants of this exercise, stationary lunges are the most ideally suited for beginners.
Steps:
- Start in standing position, legs shoulder-width apart.
- Extend your arms to the side with dumbbells in hand, palm facing your body.
- Take one step forward 2-3 feet and descend until back and front legs are at a 90 degree, hold position and then return to starting lunge position. Repeat.
Stiff-legged Dumbbell Deadlift
The Dumbbell Deadlift is a lower body exercise that builds strength and body mechanics. It incorporates multiple muscle groups including glutes, hamstrings and erector spinae.
Steps:
- Stand with feet hip width apart and legs slightly bent.
- Extend hands until they hang in front of your thighs with an over hand grip of the dumbbells, palm facing thighs.
- Push hips back while you bend forward, keeping your back slightly arched and weights moving from hip to shin down the front part of your legs.
- Keep the weights close to your body and your chin slightly up during the exercise.
Now that you have some great upper and lower body dumbbell exercises, strength-train at least two days a week and alternate between the upper and lower body. This will allow rest, recovery, strengthening and growth.
Christopher Clarke is a celebrity trainer with a client roster that includes executives, diplomats, musicians, athletes and celebrities. Born in Jamaica and based in Palm Beach, Florida, he is known as a health and wellness guru and has modeled appearing in billboards, music videos, and fashion shows. He is involved with many charities and has received awards for his charity work in the U.S. and internationally. For over 10 years, Christopher Clarke has been creating tailor-made exercise programs to suit individuals of every age and fitness level. He trains and advises clients from all over the world including the Caribbean, Europe, the Middle East, and the U.S.
For more information on Christopher Clarke, visit: www.christopherclarke.info
Follow celebrity personal trainer Christopher Clarke on these social media platforms:
Twitter: @jacelebtrainer
Facebook: @christopherclarkept
Instagram: @jacelebtrainer
