How to Use Dumbbells for Women

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Dumbbells can be used to perform a number of exercises for women, including biceps curls, overhead shoulder presses and reverse lunges. Discover how to exercise with light weight dumbbells with help from a personal trainer in this free video on dumbbell exercises for women.

Part of the Video Series: Exercise & Fitness
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Video Transcript

Hi, I'm Stephen Smith, owner of Viva Fitness in Atlanta, Georgia. I work at Urban Body Fitness also located in Atlanta, Georgia. We're going to talk about how women should use dumbbells. There are a variety of exercises that women can use to do dumbbells. First thing is you want to start with something light, three to five pounds. Make sure you can maintain proper form. Say if doing an alternating bicep curl, keeping the elbows in and concentrating on what you're doing, focusing on the biceps. You can do alternating front raises, raising up and down. Again, slow controlled movements you will again want to start with light weights. If starting with heavy weights you're risking injury or potential form breaks, therefore not truly getting the benefits that you want from the exercise. So, find the exercise, say you want to do shoulders, you can do an overhead shoulder press, nice and controlled. You can do side raises taking the weights out to the side and down. You can do tricep exercises keeping the elbows up, kicking back. This is called a tricep kick back. You can do reverse lunges with the weights, reverse lunges. You can also do combination moves, say doing a reverse lunge and a bicep curl at the same time. The key thing to remember is start with light weights, don't start heavy and maintain proper form and technique throughout the entire exercise.

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