dumbbell biceps curl muscle mas

The best dumbbell workout for beginners

Lose belly fat and build lean muscle with this six-move dumbbell session you can do at home or in the gym!

If you’re looking for a fast and effective dumbbell workout that both burns body fat and builds bigger muscles then you’ve come to the right place!

All you need to do is perform these six moves in order, starting with the dumbbell goblet squat. Do three sets of 10 repetitions, or reps, resting for 60 seconds between each set. After the third set, rest, then start the second exercise, the dumbbell lunge.

Do three sets of 10 reps for each exercise – and that’s it! You’ll work all your body’s major muscle groups, as well as your heard and lungs, to torch calories to start shifting excess body fat, as well as stimulate your muscles to grow back bigger, stronger and more defined!

How I lost 10kg of fat in 8 weeks (and 7 ways how you can too!)

Exercise 1: Dumbbell goblet squat
Sets:
3 Reps: 10 Rest between sets: 60sec
dumbbell goblet squat     dumbbell goblet squat
Stand tall holding a dumbbell in both hands at chest height. Keep your chin and chest up, abs engaged and back straight. Bend at the knees and push your bum backwards to squat down until your thighs are at least parallel to the ground. Push down through your heels to stand back up and return to the start position. That’s one rep.

Exercise 2: Dumbbell lunge
Sets: 3 Reps: 10 (5 each leg) Rest between sets: 60sec
dumbbell lunge     dumbbell lunge
Stand tall holding a dumbbell in each hand by your sides. With your chest up, core tight and back straight, take a big step forward with your left leg then bend your knees to lunge down. Push back off your left foot to take a step back and return to the start position. That’s one rep. The repeat the lunge but with your right leg leading. Alternate the leading leg with each rep.

Exercise 3: Incline dumbbell bench press
Sets: 3 Reps: 10 Rest between sets: 60sec
incline dumbbell hammer press     incline dumbbell hammer press
Lie on an incline bench holding a dumbbell in each hand with a neutral (palms-facing) grip at shoulder height. Press the weights directly up until your arms are straight, then lower the weights back down to the start position under complete control. That’s one rep.

If you don’t have access to a bench you can do dumbbell floor press instead: lie flat on the floor with your knees bent and feet on the floor, then press the dumbbells up and down.

Exercise 4: Dumbbell bent-over row
Sets: 3 Reps: 10 Rest between sets: 60sec
dumbbell bent over row     dumbbell bent over row
Stand tall holding a dumbbell in each hand with an underhand (palms facing up) grip. Hinge forwards from the hips by pushing your bum backwards to you’re leaning forwards, but with a straight back. Brace your abs then row the dumbbells up to the sides of your torso. Pause and hold this top position for a second, then slowly lower the weights back down under complete control until your arms are fully straight. That’s one rep.

Exercise 5: Dumbbell biceps curl
Sets: 3 Reps: 10 Rest between sets: 60sec
dumbbell biceps curl     dumbbell biceps curl
Stand tall holding a dumbbell in each with your palms facing forward. Keep your chin and chest up, your abs engaged and your back straight, then curl the dumbbells up to shoulder height, ensuring your elbows are locked into position against your torso and don’t move forward or out to the sides (if they do the weight is too heavy so reduce it). Pause at the top, then lower the dumbbells back down under complete control until your arms are fully straight. That’s one rep.

Exercise 6: Dumbbell shoulder press
Sets:
3 Reps: 10 Rest between sets: 60sec
dumbbell shoulder press     dumbbell shoulder press
Stand tall holding a dumbbell in each hand at shoulder height with palms facing forward. Keep your chest up, core tight and back straight, then press the weights directly overhead until your arms are straight. Slowly return the weights back down to the start position, using your muscles to control the descent, not momentum. That’s one rep.

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