{"id":26470,"date":"2021-08-31T22:36:04","date_gmt":"2021-08-31T22:36:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26470"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-day-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/","title":{"rendered":"4-Day Dumbbell Workout For Beginners Who Don&#8217;t Know What To Do With Dumbbells"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#What_Are_Dumbbells_And_How_Do_They_Work\" >What Are Dumbbells And How Do They Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#4-Day_Split_Dumbbell_Workout\" >4-Day Split Dumbbell Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Dumbbell_Exercises_For_All_Muscle_Groups\" >Dumbbell Exercises For All Muscle Groups<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Chest_And_Triceps\" >Chest And Triceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Back_And_Biceps\" >Back And Biceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Legs\" >Legs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Benefits_Of_Training_With_Dumbbells\" >Benefits Of Training With Dumbbells<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Providing_Mechanic_And_Metabolic_Overload\" >Providing Mechanic And Metabolic Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Possessing_Variable_Resistance\" >Possessing Variable Resistance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Exercising_More_Than_One_Muscle_Group_At_A_Time\" >Exercising More Than One Muscle Group At A Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Improving_Joint_Stability\" >Improving Joint Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Improving_Functional_Strength\" >Improving Functional Strength<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Tips_For_Choosing_Dumbbells\" >Tips For Choosing Dumbbells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#How_To_Build_Muscle_With_Dumbbells\" >How To Build Muscle With Dumbbells<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Warm_Up_And_Cool_Down\" >Warm Up And Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Use_An_Appropriate_Weight\" >Use An Appropriate Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Use_Proper_Form_And_Technique\" >Use Proper Form And Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Start_With_Basic_Movements\" >Start With Basic Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Engage_Your_Core_Throughout_Your_Workout\" >Engage Your Core Throughout Your Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#Rest_Between_Sets\" >Rest Between Sets<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There is no such thing as the &#8220;perfect&#8221; piece of fitness equipment. Different types of equipment are created to help people accomplish various goals. For those who are interested in increasing lean muscle or developing strength, there are a plethora of possibilities. Traditional weight machinery, barbells, and dumbbells, as well as a wide range of specialized equipment such as kettlebells, medicine balls, sandbags, and even huge tires are all options. <\/span><span style=\"font-weight: 400;\">Dumbbells can be utilized for a variety of exercises that work multiple muscle groups in the body. There are several distinct workouts you may do, and the weight can quickly be changed to fit your needs. Dumbbells are especially efficient since they engage not only the primary muscles but also secondary, stabilizing muscles. <\/span><span style=\"font-weight: 400;\">This article will explore the potential health benefits of using dumbbells, suggest appropriate dumbbell exercises and give tips for getting the most out of your 4-day dumbbell workout session.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Dumbbells_And_How_Do_They_Work\"><\/span><strong>What Are Dumbbells And How Do They Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A dumbbell is a small weight that can be held in one hand. Dumbbells are the most basic type of free weights since they don\u2019t come attached to any fixed or moving parts. The weighted part of all dumbbells, both bar-shaped and rounded, spins freely around a central axis (the handle).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dumbbells come in various sizes and weights, from 1 pounds to over 100 pounds. Dumbbells are frequently utilized in joint-isolating exercises such as biceps curls, chest flies, or shoulder raises. Dumbbells may, however, provide a wide variety of strength outcomes when used for full-body multiplanar exercises. Using them for such movements also has advantages for cardiorespiratory fitness and flexibility<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5-day-dumbell-workout\/\">5-Day Dumbell Workout Split For Building Lean Muscle Mass<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31469 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3901-1024x576.png\" alt=\"4-day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3901.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3901-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3901.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3901-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3901.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Day_Split_Dumbbell_Workout\"><\/span><strong>4-Day Split Dumbbell Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 4 day split dumbbell workout is a weight training program that divides the training sessions by body regions. You get to choose when your rest days are, provided you work out a total of 4 days each week. This workout can be done at the gym, or simplified into an at home <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells\/\">dumbbell workout<\/a> 4 day split.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Chest and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; Back and biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3 &#8211; Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4 &#8211; Shoulders and Abs<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Exercises_For_All_Muscle_Groups\"><\/span><strong>Dumbbell Exercises For All Muscle Groups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The exercises you include in your 4 day split <a href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\">workout<\/a> will largely depend on your fitness level and preference. Here are the most common dumbbell exercises grouped according to the muscles they work<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_And_Triceps\"><\/span><strong>Chest And Triceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell bench press (flat and incline)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell fly (flat, incline, standing, and upward)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell squeeze press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell pullover<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31585 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3910-1024x576.png\" alt=\"4-day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3910.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3910-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3910.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3910-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3910.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Back_And_Biceps\"><\/span><strong>Back And Biceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell One Arm Pullover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Incline Bench Two Arm Row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Rowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Reverse Fly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying DB Pull inward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">DB Alternate Bicep curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Hammer Curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Crossover Curl<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Legs\"><\/span><strong>Legs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Standing Calf Raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Seated One Leg Calf Raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Step Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder and Abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Shoulder Shrug<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Cuban Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Seated Dublin Press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Wood Chop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Side Bend<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">DB Side Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying DB Leg Raises<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31500 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4318-1024x576.png\" alt=\"4-day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4318.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4318-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4318.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4318-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4318.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Training_With_Dumbbells\"><\/span><strong>Benefits Of Training With Dumbbells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the American Council on Exercise, there are five main benefits of using <a href=\"https:\/\/betterme.world\/articles\/6-week-challenge-workout\/\">dumbbells<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Providing_Mechanic_And_Metabolic_Overload\"><\/span><strong>Providing Mechanic And Metabolic Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dumbbells are excellent for providing both mechanic and metabolic overload. Mechanic overload can be defined as <a href=\"https:\/\/betterme.world\/articles\/the-6-day-workout-split\/\">exercising<\/a> a muscle beyond its normal range of motion, while metabolic overload can be defined as increasing the demand placed on a muscle\u2019s energy systems. Dumbbell exercises frequently challenge and stretch muscles past their normal ranges by forcing them to stabilize heavy weights while being moved through several planes of motion<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Possessing_Variable_Resistance\"><\/span><strong>Possessing Variable Resistance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As with any free weight, <a href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\">dumbbells<\/a> provide variable resistance that challenges muscles in different ways throughout the range of motion. The closer you get to the end of an exercise\u2019s range of motion, the more resistance you receive from the weight of your hand-held dumbbells (as gravity pulls down on them). The more the weight is lifted away from the body, however, the less resistance you receive<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31498 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-1024x576.png\" alt=\"4-day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4320.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercising_More_Than_One_Muscle_Group_At_A_Time\"><\/span><strong>Exercising More Than One Muscle Group At A Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dumbbells allow for multiplanar movement patterns and simultaneous engagement of <a href=\"https:\/\/betterme.world\/articles\/3-month-body-transformation-workout\/\">multiple muscle groups<\/a>. This can facilitate comprehensive whole-body workouts in which several muscles are exercised within one set time period. Using dumbbells for free-weight exercises such as chest presses or squats is a great example of how to work more than one muscle group during an exercise. Since you hold weights in each hand, your upper and lower body must work together to control them against gravity while performing compound movements<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Joint_Stability\"><\/span><strong>Improving Joint Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Performing exercises with dumbbells requires a type of isometric action called static contraction, meaning your muscles must remain active to keep from dropping the weight. This action works to increase joint stability and muscle activation around the joint being worked. For example, during a biceps curl or shoulder press where you are holding the dumbbells at your sides, it is easy to let them droop forward or backward in order to take stress off certain muscles. However, keeping your abdominals contracted will allow for better stabilization while also strengthening them\u2014improving overall core strength and stability<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improving_Functional_Strength\"><\/span><strong>Improving Functional Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Free-weight movements integrated into an exercise program can help improve functional strength by reintegrating more natural patterns of movement such as pushing, pulling, lunging, squatting and rotating. They allow for a wide variety of exercises that can mimic or even replace movements people may encounter in their daily lives. Plus, by using dumbbells you can easily adjust the difficulty of an exercise to meet your needs. As far as functional strength is concerned, it is best when the exercises used involve large muscle groups and require more than one joint at a time<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/dumbbell-arm-workout\/\">Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31444 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-1024x576.png\" alt=\"4-day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3884.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Choosing_Dumbbells\"><\/span><strong>Tips For Choosing Dumbbells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When choosing dumbbells there are certain factors to consider such as how much weight you will need (start with lighter weights if you are new to working out), how many pounds per hand and whether or not the weights are fixed or adjustable. You&#8217;ll have to choose between two types of <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-muscle-gain\/\">dumbbells<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fixed: <\/b><span style=\"font-weight: 400;\">A set of these provide a pair of equal-sized dumbbells that can\u2019t be changed in size or weight. They are the most durable but tend to cost a bit more than adjustable dumbbells.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adjustable: <\/b><span style=\"font-weight: 400;\">If you know you will need different weights throughout your workout, these may be for you as they allow you to easily adjust what\u2019s being lifted every time it is used. You can change the amount of weight by adding or removing plates on each handle. These are more economical and lightweight, however, they often lack durability and ease of adjusting during a workout session.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s easy to get overwhelmed by the variety of weights available, so before you go shopping take some time to plan out a set-up that will work for your specific needs.\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Build_Muscle_With_Dumbbells\"><\/span><strong>How To Build Muscle With Dumbbells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve chosen your <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-to-build-muscle\/\">dumbbells<\/a>, here are some tips to help you get the most out of each workout:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31441 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3880-1024x576.png\" alt=\"4-day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3880.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3880-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3880.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3880-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3880.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_And_Cool_Down\"><\/span><strong>Warm Up And Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As with any working out it is important to warm up before starting and cool down when finished<\/span><span style=\"font-weight: 400;\">. Try using a 5-10 minute cardio warm up prior to lifting weights or do only a light warm up if weightlifting. A 5-10 minute light cardio cool down is recommended after your exercise routine<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_An_Appropriate_Weight\"><\/span><strong>Use An Appropriate Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Always choose a set of dumbbells that will meet your needs without putting you at risk of injury.\u00a0 A weight that is too light can cause you to rely on momentum rather than the muscles themselves, and a weight that is too heavy can place stress not only on the muscles, but also on your joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re just starting out , use the lightest dumbbell and progress slowly.\u00a0 If you&#8217;re a beginner and using dumbbells for the first time, start with 2-5 lbs in each hand and rest for 30 seconds between sets.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31439 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3912-1024x576.png\" alt=\"4-day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3912.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3912-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3912.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3912.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Proper_Form_And_Technique\"><\/span><strong>Use Proper Form And Technique<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important to know how to properly assume and perform each exercise position<\/span><span style=\"font-weight: 400;\">. For example, when lying on a bench press, your head should be lined up with the middle of the bar. While performing dumbbell rows keep your knees bent and lift with your legs\u2014not with your back, this will help distribute weight more evenly reducing strain on your back muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always think about what muscle group is being worked and match your movements with that part of the body. It&#8217;s easy to let momentum take over if you&#8217;re not sure exactly which muscles are involved, so make sure it&#8217;s clear which movements are targeting which areas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be mindful of your posture at all times. Moving from one exercise to the next without proper stability can lead to injury, so be mindful of your posture throughout your workout session<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_With_Basic_Movements\"><\/span><strong>Start With Basic Movements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To help learn how to use dumbbells properly, start with some basic movements first such as bicep curls, triceps extensions and overhead presses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just as with any new routine, give it time to become second nature before attempting to take on more advanced movements. Remember that the body needs time to adjust and adapt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;ve mastered your form and technique, opt for full-body exercises such as bench presses, bicep curls, overhead presses and squats\u2014don&#8217;t limit yourself to isolating muscles with dumbbells or machines.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31386 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383.png\" alt=\"4-day dumbbell workout\" width=\"941\" height=\"530\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383.png 941w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4383.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Engage_Your_Core_Throughout_Your_Workout\"><\/span><strong>Engage Your Core Throughout Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your core is a key factor in proper body mechanics while working out and should be engaged throughout your workout<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To engage your core, think about the muscles included in that area: your abdominals, obliques, lower back and spine stabilizers. These muscles are responsible for posture and stabilization, so it&#8217;s important to include them with every movement you make.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not sure what part of the core is being used, try tightening that specific muscle group (e.g., tighten your abs when lifting overhead), hold for five seconds and then release.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest_Between_Sets\"><\/span><strong>Rest Between Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Typically rest 30 seconds between sets or less if necessary. This time allows you to catch your breath while giving enough time for lactic acid to dissipate from working muscles, which reduces muscle soreness after a workout session. In order for muscles to recover they need oxygen so get lots of fresh air during workouts. This will reduce joint stress and improve workout safety (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dumbbells are versatile pieces of equipment that can be used for full-body workouts. A 4 day dumbbell workout can focus on all muscle groups provided you use proper form and appropriate weights for your fitness level.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Day_Dumbbell_Workout_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER: <\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19691365\/\"><span style=\"font-weight: 400;\">Rest interval between sets in strength training<\/span><\/a><span style=\"font-weight: 400;\"> (2009, nih.gov)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>There is no such thing as the &#8220;perfect&#8221; piece of fitness equipment. Different types of equipment are created to help people accomplish various goals. For those who are interested in increasing lean muscle or developing strength, there are a plethora of possibilities. Traditional weight machinery, barbells, and dumbbells, as well as a wide range of [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":26472,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[145],"tags":[],"coauthors":[122],"class_list":["post-26470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dumbbell-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Day Dumbbell Workout For Beginners Who Don&#039;t Know What To Do With Dumbbells - BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking of trying a 4-day dumbbell workout to build muscle? In this article you will find tips and tricks to get the most out of a dumbbell workout.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Day Dumbbell Workout For Beginners Who Don&#039;t Know What To Do With Dumbbells\" \/>\n<meta property=\"og:description\" content=\"Thinking of trying a 4-day dumbbell workout to build muscle? In this article you will find tips and tricks to get the most out of a dumbbell workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1887167638.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"633\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"4-Day Dumbbell Workout For Beginners Who Don&#8217;t Know What To Do With Dumbbells\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/\"},\"wordCount\":2027,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-day-dumbbell-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1887167638.jpg\",\"articleSection\":[\"Dumbbell Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There is no such thing as the \\\"perfect\\\" piece of fitness equipment. Different types of equipment are created to help people accomplish various goals. For those who are interested in increasing lean muscle or developing strength, there are a plethora of possibilities. Traditional weight machinery, barbells, and dumbbells, as well as a wide range of specialized equipment such as kettlebells, medicine balls, sandbags, and even huge tires are all options. <\/span><span style=\\\"font-weight: 400;\\\">Dumbbells can be utilized for a variety of exercises that work multiple muscle groups in the body. There are several distinct workouts you may do, and the weight can quickly be changed to fit your needs. 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