Before beginning any exercise, ensure you are dressed in comfortable clothing and have supportive footwear. It’s best to exercise in a spacious and uncluttered area. If you have knee or ankle concerns, consider using a gym mat or performing exercises on a grassy surface.

Dumbbells are a great addition to a workout routine.  Although they can be used by themselves, nearly all exercises can be done whilst using dumbbells, especially squats and lunges.  If you start to find an exercise easy or boring, rather than doing an increased number of repetitions, consider introducing a weight to push yourself a little bit more. 

Here are 4 easy starter dumbbell exercises.

Bicep curl

The dumbbell bicep curl is an effective exercise for targeting and strengthening the bicep muscles in the front of your upper arms. Here’s how to do it:

1. Stand upright with a dumbbell in each hand, palms facing forward, and your feet shoulder-width apart. Your arms should be fully extended down by your sides.
2. Keep your back straight, shoulders relaxed, and engage your core for stability.
3. While keeping your upper arms stationary, exhale and slowly curl the dumbbells towards your shoulders by contracting your biceps. Your palms should be facing upward as you curl.
4. Hold the contracted position for a brief pause, squeezing your biceps at the top of the movement.
5. Inhale and slowly lower the dumbbells back to the starting position in a controlled manner, fully extending your arms.
6. Repeat for the desired number of repetitions. Start with a weight that allows you to perform 8-12 reps with proper form.

Important tips:

• Avoid using momentum to swing the dumbbells up. Keep the movement controlled throughout the exercise.
• Focus on the biceps doing the work, not your shoulders or back. Keep your elbows steady and close to your body.
• Do not arch your back or lean backward during the curl. Maintain a neutral spine position.
• You can perform the exercise using both arms simultaneously or alternate each arm for a unilateral workout.

The dumbbell bicep curl is a fundamental exercise for building strength and muscle mass in the biceps. Incorporate it into your arm workouts to target and develop your upper arm muscles effectively.

Shoulder Press

The dumbbell shoulder press, also known as the overhead press, is an effective exercise for targeting the shoulder muscles. Here’s how to do it:

1. Start by sitting on a bench with back support or standing upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent at a 90-degree angle. Your upper arms should be parallel to the floor, and your forearms should be perpendicular.
3. Engage your core and maintain a neutral spine throughout the exercise.
4. Exhale and press the dumbbells upward until your arms are fully extended overhead. Keep the dumbbells close together but do not allow them to touch.
5. Hold the contracted position for a brief pause, squeezing your shoulder muscles.
6. Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions. Start with a weight that allows you to perform 8-12 reps with proper form.

Important tips:

• Avoid arching your back or leaning backward as you press the dumbbells overhead. Maintain stability in your core to protect your lower back.
• Keep your wrists straight and aligned with your forearms throughout the movement.
• Focus on using your shoulder muscles to press the dumbbells, not just your arms.
• If you are standing, you can perform a slight knee bend (using your legs as a platform) to help lift the dumbbells if you are using heavy weights.

The dumbbell shoulder press is an excellent compound exercise for building shoulder strength and stability. It targets the deltoid muscles and also engages the triceps and upper back muscles as stabilizers. It can be performed seated or standing, and it’s important to choose a weight that challenges you while allowing you to maintain proper form.

Single-arm bent-over row using a chair as support.

You can perform a dumbbell single-arm bent-over row using a chair as support. Here’s how to do it:

1. Place a sturdy chair in front of you.
2. Stand with your feet shoulder-width apart, facing the chair.
3. Hold a dumbbell in one hand and place your other hand on the backrest of the chair for support.
4. Hinge at your hips and bend forward, keeping your back flat and parallel to the floor. Your knees should be slightly bent.
5. Let the dumbbell hang down towards the floor, with your arm fully extended and palm facing your body.
6. Engage your core for stability and keep your back straight throughout the exercise.
7. Exhale and lift the dumbbell towards your chest by pulling your elbow straight up and back, keeping it close to your body. Focus on squeezing your shoulder blade towards your spine as you perform the row.
8. Hold the top position for a brief pause, squeezing your back muscles.
9. Inhale and slowly lower the dumbbell back to the starting position in a controlled manner.
10. Repeat for the desired number of repetitions on one side, then switch to the other arm.

Important tips:

• Make sure the chair is stable and won’t move or tip during the exercise.
• Keep your neck in a neutral position, looking down towards the floor to maintain a straight spine.
• Avoid rotating your torso during the movement; keep your hips and shoulders square.
• Use a weight that allows you to perform 8-12 reps on each side with proper form.

The single-arm dumbbell bent-over row using a chair as support is a great way to target the muscles of the upper back and improve your posture. It provides an alternative to the traditional bent-over row and allows you to isolate one side of your upper back at a time.

Side Raisers

The dumbbell side raise, also known as the lateral raise, is an effective exercise for targeting the lateral deltoid muscles on the sides of your shoulders. Here’s how to do it:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Let your arms hang down by your sides with your palms facing your body. This is the starting position.
3. Keep a slight bend in your elbows and engage your core for stability.
4. Exhale and raise both dumbbells out to the sides until your arms are parallel to the floor. Your elbows should be slightly bent throughout the movement.
5. Hold the top position for a brief pause, focusing on squeezing your shoulder muscles.
6. Inhale and lower the dumbbells back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Important tips:

• Keep your neck in a neutral position and your back straight throughout the exercise.
• Avoid using momentum to swing the weights up. Keep the movement controlled.
• Don’t raise the dumbbells higher than shoulder level to prevent excessive stress on the shoulder joint.
• Use a weight that allows you to perform 8-12 reps with proper form.

The dumbbell side raise is an excellent exercise for targeting the lateral deltoids and improving shoulder strength and stability. It’s important to perform the movement with control and avoid using excessive weight to reduce the risk of injury. Incorporate the dumbbell side raise into your shoulder workout routine to develop well-rounded shoulder muscles.