7 Easy Dumbbell Workouts For Women To Try At Home

Staying fit during the pandemic has become mandatory.

Whether it is walking, eating well, or exercising, everybody wants to do their part and stay away from being unfit.

Women that majorly stay at home have a lot of work that leaves them with bare minimum time for exercise. However, as women are the pillars of every household, I thought of sharing a few exercises that can help women stay fit and strong. 

This list of 7 exercises will focus on dumbbell workout at home for women. So, buckle up because this will be an informative article.

Top 7 dumbbell workout at home for women:

Top 7 dumbbell workout at home
Top 7 dumbbell workout at home

1- Bent Over Rows:

Rows is an under-rated dumbbell workout. This exercise works with various muscle groups such as your back, biceps, glutes, lower back and postural muscles. What I like about this workout is its effect on your back. After a few weeks of trying this workout, your back will have better flexibility and less pain.

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2- Shoulder Press:

As the name suggests, this dumbbell workout works purely on your shoulder and does help in improving your balance. As you stand upright and try this workout, it boosts strength for the deltoids in your shoulder. Overall, expect a growth in your shoulder strength. Also, you can use a bag or a water bottle as an alternative to dumbbells.

3- Lateral Raise:

If you wish to have a broader and stronger shoulder, there is nothing that beats a lateral raise. You can do this dumbbell workout at home standing upright, and as the shoulder presses, you can use just about anything while doing the lateral raise. It helps in growing the lateral deltoid. 

4- Dumbbell reverse lunges:

You will have a love and hate relationship with reverse lunges, but you must not avoid it. This workout is highly effective, targets your abs, back, gluteus muscles, and hamstrings, and sculpts your legs. Adding dumbbells increases the effectiveness of this exercise.

5- Bicep Curl:

This dumbbell workout at home is an amazing workout that isolates and works purely for your biceps. You can stand upright or sit and follow this exercise for better results. Adding this workout helps in strengthening your arm strength.

6- Russian Twist:

It is one exercise that is famous with the audience. Why? Because you can tone your abs! The Russian twist targets the oblique muscles, i.e. either side of your abs. Following this exercise at a slow pace will yield better results. 

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7- Romanian deadlift:

It is an advanced version of the bent-over rows. This exercise targets the posterior chain muscles, glutes, hamstrings, and adductors. Fitness enthusiasts would prefer the Romanian deadlift exercise because it strengthens both the core and the lower body in a single exercise.

In conclusion, there are tons of exercises that one can follow at home. Whether it is a dumbbell workout at home or a free-flow exercise, I suggest you stretch for a good amount of time, eat well, sleep on time, and exercise with as much positivity as possible. It will help you stay fit and healthy in the long run. 

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27 Comments Add yours

  1. Alpana Deo says:

    Thanks for this post. I have been thinking of adding dumbbell in to my workout. Didn’t know Russian twist can be doe using a dumbbell. Now when I am thinking, it is doable.

    1. Afreen Ansari says:

      Do try and let us know

    2. Afreen Ansari says:

      Do give it a try

  2. Harjeet Kaur says:

    I have never read a much better-detailed description of workouts for women. Just asking—trying at home for the first time would be dangerous, wouldn’t it?

    1. Afreen Ansari says:

      Go slow and go easy, rest is all fine

  3. Neha Sharma says:

    I have never used dumbbells for any of my workouts as I always fear that using weights will add to my lower back pain. But after reading your post, I feel like trying dumbbell workout once and see how it works for me. Thanks for sharing these wonderful workouts.

    1. Afreen Ansari says:

      That’s great to know

  4. I was thinking to buy dumbbell for myself since last few days and I was not sure what will be perfect option to use this at home. thanks for sharing this post. I will go through it again before making my purchase.

    1. Afreen Ansari says:

      Super awesome

  5. Swati Mathur says:

    Dumble workout is something I love to do as you rightly said it can be done at home. Most of the people focuses on cardio but I feel weights are much more important than anything.

    1. Afreen Ansari says:

      Couldn’t agree more

  6. Cindy Dsilva says:

    I’m not a dumbbell person and never will be but it’s good to know that it is helping women to stay fit without having to go to the gym.

    1. Afreen Ansari says:

      Ohh why so?

  7. Shilpa Garg says:

    My son is heavily into dumbbells and he does all these exercises. And there is big change in his muscle strength. Certainly these exercises should be done by women, though there are misconceptions among many that lifting weights is not for women!

    1. Afreen Ansari says:

      Agree, and women are changing it and how!

  8. MeenalSonal says:

    Learning the workout with accessories adds newness to the fitness routine too. Though I have never used dumbbell, after reading your post it looks like doable with slow start .

    1. Afreen Ansari says:

      Totally, slow and steady wins the race 😉

  9. Roma says:

    You know I have been wanting to start weights and your post has all the information I need buddy

    1. Afreen Ansari says:

      Always a pleasure!

  10. Jyoti says:

    Yes it is very important to focus on strength training . I am also thinking to buy dumbbell since 3-4 months . Thanks for sharing this post .

    1. Afreen Ansari says:

      Hope you do so soon

  11. Yogita Joshi says:

    I am starting my workout routine slowly. I am surely gonna add these to my routine. This is really very helpful

    1. Afreen Ansari says:


  12. I would love to start including weights in my workout routine. I was not aware of such ways with dumb bell. Is a great guide for starters like me.

    1. Afreen Ansari says:

      Good luck

  13. Recently I have started working out with weights. Some of these workouts are new to me and I a going to surely try them.

    1. Afreen Ansari says:

      Good luck

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