Dumbbell workouts are not just for men. Weight training with dumbbells can be very beneficial for women who are looking to tone their bodies and improve their strength. You may think that dumbbells will cause you to have manly looking muscles, but actually a lightweight dumbbell workout is an effective way to shape up women's arms, too. By using light weights that allow you to do 12 to 15 repetitions, you will be able to tone your muscles without gaining mass. There are several different exercises you can try at home or at the gym.
Alternate Dumbbell Curl
For this exercise, start out by standing straight up with your feet shoulder-width apart. Your knees should be slightly bent. Hold two dumbbells, one in each hand, at your sides. Slowly tense up your right bicep and lift the right dumbbell slowly, bending at the elbow. As you lift, slowly twist your right hand at the wrist so that your palm is facing you as the dumbbell reaches your shoulder. Slowly lower the dumbbell back down to the original position. Repeat the exercise with the left dumbbell and continue to repeat, alternating each side for several repetitions.
Tricep Kickbacks
For this exercise you will need a bench for leverage. Put your left hand and left knee on the bench while holding a dumbbell in your right hand. Keep your right upper arm parallel with your back and your elbow against your body at a 90 degree angle. Slowly lift the dumbbell towards your rear end by bending at the elbow until your entire arm is almost straight. Keep your back straight throughout the lift and your left hand and knee on the bench. Focus on your right tricep muscle as you slowly lift and lower the dumbbell. Repeat several times and then switch sides.
Side Shoulder Raise
Stand straight up with your feet about shoulder-width apart. Hold a dumbbell in each hand and let your arms hang in front of your thighs. With your elbows slightly bent and your palms facing each other, slowly lift the dumbbells up at the same time. Lift them up to shoulder height and then slowly lower them back to the starting position. Focus on your shoulder muscles during the lift. Repeat the exercise several times.
Upright Row
Stand straight up with your feet flat on the floor and knees slightly bent. Your feet should be about shoulder-width apart. Hold a dumbbell in each hand and let your arms hang in front of you so that your palms are facing your thighs. Slowly lift the dumbbells straight up toward your chin. Keep your hands close to your body, and bend at the elbows as you lift. Slowly return the dumbbells to the starting position and repeat the exercise several times.
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