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The 5 BEST Dumbbell Exercises for Women!

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Oct 1 5 minutes read

Today's post comes from DSC Performance Coach, Delaine Kelly. 

Enjoy! 


In just a few weeks, we are kicking off our next 30-Day Jumpstart Program for Women.

This means 30 days of fitness & nutritional support, guidance, fun, and of course, RESULTS!

We've put our Women's Group workouts and our nutritional coaching together into one awesome program, just for you.

This Jumpstart Program is specifically designed to help women get started, and with the summer coming to an end, it's the perfect time to begin!

Feeling a bit nervous or intimidated to join a gym? You are definitely not alone. 

Our members felt the exact same way before joining our 30-Day Program. 

But once they joined, they never looked back! 

Like Emily, whose first gym experience was DSC: “Overall, this has been the BEST experience of my life!”

And Michelle: “I was very nervous to get started… Now my only regret is I didn’t get started sooner!”

Before the program begins on October 14th, I want to share with you the 5 BEST dumbbell (DB) exercises for women as an example of things you would see in a DSC class!

One of the biggest reasons our women have been so successful is that we make getting stronger a priority. 

Increasing strength in females is crucial for:

  • Building muscle and tone

  • Shredding fat

  • Improving bone health

  • Building confidence

  • Improving flexibility and posture

  • Reducing injury, aches & pains

So let's get into the 5 BEST dumbbell exercises for women!

Exercise 1: Dumbbell Bench Press

WHY WE LOVE IT: It builds muscle, strengthens and tones your chest, shoulders, triceps as well as helps to improve balance. 

Start out with 2-3 sets of 8-10 reps. 10lbs is a good starting place here.

Exercise 2: 1-Arm Dumbbell Row

WHY WE LOVE IT: The row is a great tool to bring strength to your shoulders and upper back. We also love this exercise because it helps with keeping  your posture looking great! Many people work in jobs where they are hunched over their computer or looking at their phones for the majority of the day. This exercise helps to reduce the negative effects of these stationary positions by opening up your chest and pulling your shoulders back to perform the row. 

Start out with 2-3 sets of 8-10 reps/side. 10lbs is a good starting place.

Exercise 3: Dumbbell RDL (Romanian Deadlift)

WHY WE LOVE IT: First, this exercise is great for improving your posture by strengthening the muscles that keep your chest tall and shoulders back. Secondly, it focuses on strengthening and toning your lower body, especially your back side (glutes and hamstrings). When performing this exercise, you want to feel a stretch in the back of your legs and your butt, not pain or pressure in your lower back. 

 Start with 2-3 sets with 8-12 reps. Start with 10lb DBs or higher in each hand!

Exercise 4: Dumbbell Goblet Reverse Lunge

WHY WE LOVE IT: Our next exercise is the DB Reverse Lunge, which is a fantastic way to focus on your single-leg stability, while building strength and getting a great workout in! The Reverse Lunge is one of the most important movements because it focuses on single-leg strength, hip and core stability. It is truly a total body exercise, which is why it’s one of our favorites!

 Perform 6-8 reps alternating sides for 2-3 rounds with 5lb dumbbells or higher to start!

Exercise 5: Dumbbell Seated Twist

WHY WE LOVE IT: It's ab time with the seated twist! The twist works your entire core through controlled side to side motions. This exercise is also great because you can choose your intensity for it! A more difficult variation is having your feet elevated off the ground, and less intense is planting those heels down. Either way is effective! 

Shoot for 20-30 reps total for 2-3 rounds with a 10lb dumbbell or higher to start!

Ready to get your transformation started?

Our 30-Day Jumpstart Program for Women starts October 14th!

30 days of commitment, support, and RESULTS!

We only offer 30 spots!

Click below to reserve your place! ⬇️

Our 30-Day Jumpstart Program for Women starts October 14th!

30 days of commitment, support, and RESULTS!

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