Fitness Code

dumbbell workout for beginners

Although the dumbbell workout for beginners does not enjoy as much popularity as the barbell, dumbbell training comes with a lot more benefits than its close relative. Several pieces of evidence point to this, but the one that readily comes to mind is the words of Benjamin Franklin in a letter to his son, “I live temperately, drink no wine, and use daily the exercise of the dumbbell.” Benjamin was a man of many faces, and while he stands out for his intellectual strength, his physique was undisputed.

The best dumbbell workout for arms can help you build serious strength and mass. You cannot fully maximize your hypertrophy and strength without integrating dumbbell training into your training program. Enough said, let’s discuss the top seven benefits you stand to gain by prioritizing dumbbell training over barbell training.

All you need here is your pair of dumbbells and your undivided attention.  So, let’s go!

Benefit #1 – It boasts your stabilization and muscle activation.

In a study comparing how the dumbbell bench press, the smith machine bench press, and the barbell bench press affect the EMG activity of the biceps, triceps, and chest, similar triceps and chest activities were observed in the barbell bench press and dumbbell bench press. However, the biceps’ activity was considerably higher in the case of the dumbbell.


The reason is simple. Greater stabilization is involved in a dumbbell bench press. This is why you will hardly see a world-class bench presser without well-built arms. More muscle fibers are activated when there is greater stabilization, which is a crucial requirement in dumbbells.

So, if you want to boost your stabilization and muscle activation, try a dumbbell workout for beginners.

Benefit #2 – A Dumbbell Workout For Beginners Is Safer.

Imagine missing a heavy squat or bench press training alone? The consequences are never pleasant. But if you are on dumbbells, all you have to do is drop them and run.

Benefit #3 – It detects and removes strength imbalances.

You should consider dumbbell exercises for beginners at home if you want to want your limbs to work unilaterally, without making the one weaker than the other.

Dumbbells prevent over-compensation. So, if you really want to strike out imbalances, you should try the best dumbbell exercises.

Benefit #4 – It helps to achieve an extended range of motion.

Increasing your range of motion will help to overload your muscles effectively for muscle-building or strength. While you can achieve only so much range of motion with a press or row, they are no limitations whatsoever with the dumbbells.

With dumbbells, you can quickly extend the range of motion and, subsequently, add new overload variations to your usual go-to mass movements.

Benefit #5 – It offers additional workout options.

If you are a solo trainer, you can leverage dumbbells to achieve a rest-pause, mechanical advantage drop sets, or other traditional drop sets. You can only achieve the rack and run technique with dumbbell workout for beginners. With solo barbell training, you can run from the most effective high-intensity techniques. But dumbbells make sure you do not miss out on any.

Benefit #6 – It enhances your injury awareness and prevention skills. 

Dumbbells are very safe to use and will not cause accidents. Most gym accidents happen close to the dumbbell rack due to the loss of focus on the part of the trainee in most cases. With time, you attain more freedom in a more natural range of motion. Likewise, when you detect and strikeout imbalances, it helps to avoid injuries easily.

Benefit #7 – It increases your freedom of movement.

Bench pressing using a barbell is such that your shoulders and arms remain fixed while moving through a set range of motion. Conversely, when bench pressing with a dumbbell, you can slightly change your movement pattern, with the shoulders moving freely.

The fixed position of the barbell pressing means you are restricted to a set range of motion. It becomes an issue if this involves the part of your body that are prone to pain.  But with a dumbbell, you can press while rotating your shoulders internally or externally. You can also bring the dumbbells higher up or lower down your body to ensure that only the muscles are not prone to pains.

Finally, you can never go wrong with any of these best dumbbell exercises, either you are new or regular in the system. So, why not grab a pair of dumbbells and get to work?

Dumbbell Workout For Beginners
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