7 Beginner-Friendly Dumbbell Workouts For Ladies To Tone Up With At Home

Last Updated on August 14, 2022 by TJ Daniels, Certified Personal Trainer

It’s a common misconception that weight training will only create huge, bulky muscles.

7 Beginner-Friendly Dumbbell Workouts For Ladies To Tone Up With At Home Using 2kg Weights

While this can be achieved through specific exercises, weights can also be used to burn calories and tone up your body, and a great way to achieve this is through dumbbell training. 

Not only used for bicep curls, but dumbbells can also offer a full-body workout. Put your muscles to the test and begin tightening, toning, and strengthening your biceps, shoulders, legs, abs, and triceps with dumbbells.

Remember, to start seeing results, consistency is key!

However, if you’ve just started using dumbbells, you may be overwhelmed with where to start.

Luckily for you, we have put together 7 beginner-friendly dumbbell exercises specifically for ladies to tone up at home using weights.

Below, you will find a step-by-step guide to dumbbell workouts. 

7 Great Beginner Dumbbell Workouts

Below, you will find seven beginner-friendly dumbbell exercises. The great thing about these exercises is that they can be done from home!

Additionally, if you don’t have access to dumbbells, you can fill two large water bottles with water to achieve the same resistance. 

Bicep Curl 

  1. Maintain a standing position with one dumbbell in each hand, making sure that your arms hang loose at your sides. 
  2. Keep your elbows close to your sides, with your palms facing forwards.
  3. Make sure your upper arms remain in the same position and start slowly lifting the weights towards your shoulders. 
  4. Once at the top, keep the weight stationary for a second, then lower the weight back down to the starting position slowly. 
  5. Make sure not to squeeze the weights. 

Bent-Over Row

  1. Holding a dumbbell in each hand, bend your knees with your feet hip-width apart and gently bend your waist. Make sure to keep your back straight and your core muscles tight. 
  2. Pull your arms up with your elbows at a 90-degree angle; the weights should be parallel to your hips. 
  3. Begin to slowly bend your elbows while squeezing your shoulder blades together to bring the dumbbells inwards and towards your body. Your elbows should just be past your midline. 
  4. Slowly lower your arms back to starting position and repeat. 

Lateral Raise

  1. Start this exercise with a dumbbell in each hand, with your arms located towards your sides and your palms facing inwards. 
  2. Lift the dumbbells slowly up and out to the sides of your body. This should resemble a ‘T’ shape. 
  3. Ensure the movement is even while focusing on keeping your arms straight. Make sure to engage your glute and core. 
  4. Once your elbows have reached shoulder height, stop and hold for a second. 
  5. Then slowly lower the dumbbells to reach the starting position. 

Alternating Dumbbell Curl 

  1. Stand up straight with a dumbbell in each hand with your palms facing your body. 
  2. To curl the weight, bend your elbows and lift the weights towards your shoulders, making sure to keep your elbows at your sides and your palms facing inwards to curl the weight. 
  3. Pivot your arms to make your palms face each other, then press the weights up over your head while twisting your arms so that your palms are now facing forward. 
  4. To return to the starting position, slowly reverse the move. 

Chest Press 

  1. Position yourself so that you are lying on a bench or on the floor. With a dumbbell in each hand, move your arms to a 45-degree angle, making sure your palms are facing forward.
  2. Gently push the dumbbells above your body, while moving them slightly inwards towards your chest. When you are at the top of the exercise the weights should almost be meeting. 
  3. Once at the top, hold for a second. 
  4. Then slowly lower the dumbbells back down to starting position. 
7 Beginner-Friendly Dumbbell Workouts For Ladies To Tone Up With At Home Using 2kg Weights

Dumbbell Lunge 

  1. To start this exercise, grab a dumbbell in each hand and stand straight with your arms facing towards your body and your palms facing towards your thighs. 
  2. Then, take one step forward while bending your knee to allow your front thigh to be nearly parallel with the ground. 
  3. Make sure that your front knee doesn’t stretch further than your toes. 
  4. Take a step back and return to the starting position. 
  5. Repeat this process with your other leg. 


  1. Once again, start this exercise with a dumbbell placed in each hand with your arms hanging by your sides. Alternatively, you can complete this exercise with the dumbbell carefully rested on each of your shoulders. 
  2. Make sure that your feet are roughly hip-width apart. 
  3. Gently lower your butt while bending your knees backward toward the floor until your thighs are parallel. (At first, you may not be able to complete many squats, but don’t worry; you’re still receiving a great workout. Over time this will improve.)
  4. Once parallel to the ground, hold for a second. 
  5. Then, gently raise yourself back to the starting position. 

Dumbbell Tips For Beginners

As a beginner, it is only natural to have some questions. That is why we have created a list of the most frequently asked questions in regards to dumbbell exercises. 

How Heavy Should My Dumbbells Be?

You should use a weight that is heavy enough to challenge you, however, not so heavy that you end up compensating by changing the action of an exercise or using the wrong muscles.

It should be heavy enough that after 12-15 repetitions per set, you begin to feel tired. 

When you first start out using weights, you may feel worn out by dumbbells only weighing a few pounds. Don’t let this dishearten you.

Everyone is different and has their starting points. Just remember consistency is key; the more effort you put into your weight training, the easier you will begin to find it, allowing you to move onto heavier weights. 

How Do I Know If I’m Doing My Dumbbell Workout Correctly?

There are a few different ways to check if you’re doing a workout correctly these include:

  • Use a mirror/ film yourself – This will help you see if you’re performing your workout right. 
  • Feeling targeted muscles – You should be able to feel resistance and movement in the muscles you are targeting. 
  • Research the movement – If unsure, you can always Google the movement and watch a video to make sure you’re doing it correctly. 

What Are The Benefits Of Dumbbell Workouts?

Besides increasing muscle strength, there are a lot of other health benefits associated with dumbbells that people may not be aware of.

These range from increased energy, better self-image and confidence, to improved cardiovascular health. Whether you are an experienced or beginner athlete, incorporating weight training into your workouts can be extremely beneficial.

Final Thoughts

Not only are there many health benefits associated with dumbbell exercises, but they also make a great beginner-friendly exercise.

Hopefully, this guide has informed you of 7 beginner-friendly dumbbell workouts for ladies to tone up at home using weights. 

TJ Daniels, Certified Personal Trainer
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