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The Ultimate Dumbbell Routine for Strong Women

The Ultimate Dumbbell Routine for Strong Women

dumbbell exercises for women

Looking to amp up your routine with dumbbell exercises for women that will kick butt, tone your arms and leave you wanting more? Grab your weight training gloves and try the following routine for a total-body workout that incorporates multi-functional exercises. Forget standing in place as you perform arm curls—combine the curl with a step up for a powerful move made for strong women.


Top Dumbbell Exercises for Women

Step-ups with Biceps Curl: Hold onto a dumbbell in each hand with your arms at your sides and your palms facing forward. Stand facing a sturdy, flat bench, or a tall plyometric platform. Place your right foot completely on the bench with your right heel directly under your right knee. Shift your weight onto your right foot and straighten your right leg as you place your left foot on the bench. As you are stepping up, bend both elbows and raise the dumbbells toward your shoulders to perform a bicep curl. Then, straighten your arms to your sides as you step down with your left foot. Place your right foot on the floor and either complete all repetitions with your right leg, or alternate step-ups between your left and right legs.


Push-Ups with Back Row: Assume a push-up position with your hands on the bars of dumbbells. Position the dumbbells parallel to each other so your palms are facing in. Lower into the push-up. As you straighten your arms and reach the top of the push-up, raise your right hand off the floor, bend your right elbow and row the dumbbell toward your right hip. Lower the dumbbell to the floor and repeat approximately 6 to 8 times on each arm.


Stiff-Leg Deadlift with Arm Extension: Stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms along your front and your palms facing your thighs. Lean forward from the waist as you keep the dumbbells close to your legs. Lower the weights as far as possible without bending your knees. Tighten your glutes and hamstrings and return to a standing position. Raise both arms to shoulder height then release and repeat.


Wide-Leg Squat with Upright Row: Stand in a wide stance with your feet approximately three feet apart and your toes turned out. Hold a dumbbell in each hand with your palms facing your thighs. Bend both knees and lower into a squat. Keep your back straight and use your heels to support your weight. Straighten your legs and bend your elbows as you raise the weights up to your chest. Lower the weights and repeat.


Go forth and kick butt with these awesome dumbbell exercises for women.


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