The Best Dumbbell Exercises To Start For Beginners

Dumbbell Exercises To Start

The aim for beginners to weight training must be to lay the foundations for the intensive workouts and exercises that their bodies will eventually be subjected to. Obviously successful bodybuilding involves bringing together different elements such as nutrition and rest but choosing the right exercises is crucial. In this article we describe the dumbbell exercises that will enable new bodybuilders to develop the general strength and body conditioning needed.

Initially beginners should aim to complete two sets 10-12 repetitions, but after a few weeks, when you have developed sufficient control and basic strength, experiment with one set of six to eight repetitions to failure. This will maximize your muscle growth and give you the impetus to move on to the next stage of development. Before long you'll find the use of this single piece of equipment restricting, so later in this series of articles we'll pull together a muscle boosting exercises program that utilizes other equipment to take you to the intermediate level. 

At the same time, learn to work with these dumbbell exercises in order to get used to working your muscles.

program to begin with dumbbell exercises

Start off training four days a week and parts of the body work on the following basis not forget to include rest days:

Day 1 - Biceps, Back, Abs

Day 2 - hamstrings, shoulders, abdominals

Day 3 - Quads, forearms, calves

Day 4 - Triceps, Chest, Abs

The exercises recommended for beginners are:

CHEST: Bench press, flyes

UPPER BACK: Prone reverse flye, seated reverse flye, bent over row, pullover

SHOULDER: Lateral raise, shoulder press, upright row

TRICEPS: Lying triceps extension

BICEPS: Curl, concentration curl

FOREARMS: Wrist curl, wrist extension

LEGS: Squat, leg curl, calf raise