Most people think of their 40s as being in the “mid-life.”
That’s why this article is all about the seven bestdumbbell exercisesfor women in their 40s.
Dumbbells in particular are a great option for fighting the inevitable creep of time and age.
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The following are my top seven dumbbell exercises for women in their 40s.
Perform three sets of 10 repetitions for each exercise.
Rest for 90 seconds between sets, and complete the workout at least twice per week.
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Dumbbell Lunges
Lunges are a fantastic exercise to incorporate into any workout regime.
Lunges primarily target the quadriceps, but they also engage the hamstrings, glutes, and calf muscles.
Take a step forward with your right foot while keeping your left foot in place.
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Ensure the step is large enough to maintain balance.
As you descend, rotate your left foot inward slightly for optimal biomechanics.
Drive through your right foot to rise back to the starting position.
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Repeat for target repetitions, then switch legs.
Hinge at the hips, and bend your knees slightly, lowering the dumbbells towards the ground.
Maintain a flat back throughout the movement.
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Push your hips forward, and squeeze your glutes as you return to the standing position.
During the upward movement, visualize drawing your lower rib toward your pelvis, and engage your abs.
Repeat for the target repetitions.
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Dumbbell Rows
Dumbbell rows primarily target the muscles of the back, including the lats and rhomboids.
They also work your biceps and shoulders.
This exercise can aid in maintaining good posture, a common concern forwomen as they age.
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To perform a dumbbell row, stand with your feet hip-width apart, holding a dumbbell in each hand.
Bend at the waist, and slightly bend your knees, keeping your back straight.
Lift the dumbbells up toward your chest by bending your elbows and squeezing your shoulder blades together.
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As you retract your shoulder blades, visualize crushing a piece of fruit in your armpit.
Slowly lower the dumbbells back down to the initial position.
Repeat for the target repetitions.
Press the dumbbells upward until your arms are fully extended, avoiding any shrugging motion.
Hold for a brief moment at the top of the movement.
Lower the dumbbells slowly back to the starting position.
Repeat for the target repetitions.
Go as low as comfortable, ideally until your thighs are parallel to the floor.
Push through both feet to return to the standing position, squeezing your glutes at the top.
Repeat for the target repetitions.
Dumbbell Bicep Curls
The bicep curl is an isolation exercise targeting the biceps brachii muscle.
Keeping the upper arms stationary, curl the weights while contracting your biceps.
Visualize squeezing the biceps as you lift the weights.
Hold the contraction at the top for about one second.
Slowly begin to bring the dumbbells back to the starting position as you breathe in.
Repeat for the target repetitions.
Tricep kickbacks specifically target the triceps muscle in the back of the upper arm.
Strong triceps can assist with any pushing movements, and help keep your arm strength balanced.
To perform a dumbbell tricep kickback, start by standing with a dumbbell in each hand.
Keep your upper arms close to your body and perpendicular to the floor.
This is your starting position.
Extend the weights backward by straightening your arm, and squeeze the tricep at the end of the movement.
Hold the contraction for about one second, then slowly lower the dumbbells back to the starting position.
Repeat for the target repetitions.
