If your dumbbells have been collecting dust in the corner, no judgment here! But this beginner workout finally puts them to good use in just 10 minutes.
That’s plenty of time for these 10 dumbbell workouts for women, which tone your arms and shoulders with simple curls, presses, and raises.
And if you’re new to lifting, lighter weights are totally fine, since good form matters most. So whenever you’re ready, here’s the full dumbbell workout:
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Shoulder Press
Ever lifted something onto a high shelf? Then you’ve already done a version of this move!
So, it’s a great way to open this dumbbell workout, since it builds strength you actually use.
Plus, you’ll feel your core working to keep you steady.
How to perform:
- Stand tall holding a dumbbell in each hand.
- Bend your knees slightly and ground your feet.
- Raise the dumbbells to shoulder height, palms facing forward.
- Keep your elbows slightly in front of your body.
- Press the dumbbells straight up overhead.
- Stop just before your elbows fully lock out.
- Lower the dumbbells back to shoulder height with control.
- Tuck your tailbone and keep your ribs closed throughout.
Hammer Curls
Next, we’re switching from shoulders to arms with a curl that does double duty.
That’s because hammer curls work both your biceps and forearms, so your grip gets stronger, too.
And trust me, that comes in handy every time you carry groceries!
How to perform:
- Stand with a dumbbell in each hand at your sides.
- Turn your palms to face each other.
- Glue your elbows to your sides.
- Curl the dumbbells up toward your shoulders.
- Lower them with control all the way down.
- Fully extend your elbows at the bottom of each rep.
- Keep a slight bend in your knees with feet grounded.
- Stagger one foot slightly behind the other for extra stability.`
Overhead Tricep Extension
Fun fact: your triceps (the back of your arm) make up about two-thirds of your upper arm.
So, if toned arms are the goal, don’t skip this one.
Better yet, working overhead gives your triceps a nice stretch with every rep.
How to perform:
- Stand tall with your knees slightly bent.
- Hold the dumbbells together with both hands.
- Use a single dumbbell instead if the weight is heavy.
- Raise your arms straight up above your head.
- Keep your elbows pointing up and fixed in place.
- Bend your elbows to lower the weight behind your head.
- Press the weight back up to the start.
- Squeeze your triceps at the top of each rep.
Side Lateral Raise
If you want strong, defined shoulders, lateral raises are a must in any shoulder workout.
Though they look easy, you’ll be surprised how fast even light dumbbells feel heavy!
So, it’s okay to go lighter here, because your shoulders will still feel it.
How to perform:
- Stand with a dumbbell in each hand by your thighs.
- Keep a slight bend in your elbows.
- Position your elbows slightly in front of your shoulders.
- Raise the dumbbells out to your sides to shoulder height.
- Face your palms toward the floor as you lift.
- Lead the lift with your pinky fingers.
- Lower the dumbbells slowly back down.
- Avoid using momentum on the way up.
Upright Row
Your shoulders keep working here, but now your upper back joins in, too.
That’s more muscles in less time, which is perfect for a quick routine.
And you’ll feel it across the tops of your shoulders, right where you want it.
How to perform:
- Stand holding the dumbbells in front of your thighs.
- Turn your palms to face your body.
- Drive your elbows up and out to the sides.
- Lift the dumbbells up toward your chest.
- Keep your shoulders down, away from your ears.
- Lower the dumbbells back to your thighs with control.
- Stop if you feel pain in the front of your shoulders.
- Switch to front raises instead if that happens.
Bicep Curls
Bicep curls show up in almost every beginner workout, and for good reason.
After all, they’re easy to learn, plus your biceps get the spotlight all to themselves.
Which means by the last few reps, you’ll feel the front of your arms working.
How to perform:
- Stand with a dumbbell in each hand by your sides.
- Turn your palms to face forward.
- Glue your elbows to your sides.
- Curl the dumbbells all the way up toward your shoulders.
- Lower them slowly with control.
- Fully extend your arms at the bottom of each rep.
- Keep your feet grounded and avoid using momentum.
Narrow Shoulder Press
Looking for an easy way to switch up your daily dumbbell workout?
If so, you’ll love this twist on the shoulder press you did earlier.
Sure, it’s a small change, but your shoulders will definitely notice the difference.
How to perform:
- Stand tall holding the dumbbells at shoulder height.
- Turn your palms to face each other.
- Press the dumbbells straight up overhead.
- Keep a slight bend in your elbows at the top.
- Lower the dumbbells back down with control.
- Hover them just above your shoulders without tapping.
- Press up again to start the next rep.
Bent-Over Tricep Extension
Your triceps are back for round two, but now from a whole new angle.
Because you’re working one arm at a time, you’ll quickly notice if one side is weaker.
That’s totally normal, though, and this move helps even things out.
How to perform:
- Hold a dumbbell in each hand.
- Hinge forward at your hips with a slight knee bend.
- Pull your elbows back into a row position by your ribs.
- Hold this position and keep your elbows still.
- Extend one forearm straight back behind you.
- Bend it back to the start with control.
- Switch arms and repeat, alternating sides.
- Twist your palm slightly toward the ceiling to feel your triceps more.
Static Hold Bicep Curl
Don’t let the word “static” fool you, because your biceps won’t get a single break!
Since one arm is always holding, both sides stay busy the whole time.
And if your arms start shaking near the end, that just means they’re working hard.
How to perform:
- Stand with a dumbbell in each hand, palms facing forward.
- Curl one arm up to 90 degrees.
- Hold it there with that elbow by your side.
- Curl your other arm up and down 3 times.
- Fully extend the curling arm at the bottom of each rep.
- Switch arms, holding the opposite arm at 90 degrees.
- Keep alternating every 3 curls for the full interval.
Shoulder Press + Squeeze
You made it to the last move, so let’s finish with a fun combo!
This time, the squeeze brings your chest into the mix, so your shoulders aren’t working alone.
Just slow it down if your arms feel heavy, because slower reps still count.
How to perform:
- Raise the dumbbells into a goalpost position.
- Bend your elbows to 90 degrees at shoulder height.
- Press the dumbbells straight up overhead.
- Lower back down to the goalpost position.
- Bring your forearms together in front of your face.
- Keep your elbows lifted as they meet.
- Open your arms back out to goalpost.
- Repeat the press and squeeze for the full interval.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
