Dumbbell and Free Weight Exercises Every Albuquerque Gym Newbie Should Know

Dumbbell and Free Weight Exercises Every Albuquerque Gym Newbie Should Know

As a gym newbie, the free weight section can look intimidating. Watching people pumping iron as if they’ve been doing it their whole lives keeps many newbies from approaching this area.

One option includes overcoming your fears of being judged and hiring a trainer, learning from observation, or just figuring it out on your own.

The next and less unnerving option is to create your own home gym. When looking for dumbbells and free weights in Albuquerque, check out The Fitness Superstore. We carry the most extensive inventory with a low-price guarantee.

Before You Begin, Avoid This Common Mistake

One of the most common mistakes when people begin weightlifting is using heavier weights than they should be.

Start with a weight that allows you to comfortably perform exercises without losing your form. With each passing week, slowly – and manageably – increase the amount of weight you lift.

This will help you avoid injuries as you become acquainted with your new exercise regime.

Dumbbell and Free Weight Exercises

Dumbbell Row

First, choose a light dumbbell from the rack to help you become accustomed to this exercise.

Second, stand next to a bench, and while keeping your back straight, bend over so that your torso is parallel to the ground.

Next, use your free hand to balance yourself on the bench and place the leg closest to the bench on top. The leg on the bench should be bent like you’re kneeling.

Then, tighten your core and bring the weight back, retracting your shoulder blades up and down to avoid injury. This motion should look like you’re starting a lawn mower.

Make sure you aren’t creating a straight up and down motion. The line for this movement should be more angular.

Barbell Bench Press

The barbell bench press is a great chest exercise. If the barbell is too heavy, try this exercise using dumbbells instead.

First, lay down on the bench, belly facing up. Next, hold the bar up by retracting your shoulder blades. This keeps your shoulders in a safe position while ensuring your chest muscles are contracting.

Keep your elbows at a 45-degree angle as you bring the weight down. Stop when your elbows are close to being parallel to the floor.

Lastly, bring the weight back up to complete the rep.


Before using weights for this exercise, practice squatting without weights to correctly execute the form. Perfecting your form will help you avoid injury once you begin adding weights. You can also use a bench to practice your squat depth.

First, spread your feet apart to about shoulder width. Next, keep your heels on the ground and sit back like you’re going into a chair until your neck and back are in a neutral position.

With your torso tightened, keep bending your knees without lifting your heels from the ground or falling forward.

Finally, stand back up to complete the rep.


It’s essential to begin with light weights to become used to the form required on this lift. The deadlift strengthens the glutes, hips, hamstrings, and lower back.

First, begin with the bar on the ground and slowly roll it towards you until it’s close to your shins.

Next, tighten your core and raise the bar – keeping it parallel to your shins – by tightening your glutes, thrusting your hips forward, and sending your torso back to stand straight up. Don’t lift the weight with your arms – your legs should do all the work. Think of pushing your feet through the ground as you lift.

Seated Shoulder Press

To begin this exercise, sit on a back-supporting bench and bring your shoulder blades together and down. This helps to avoid becoming injured during this exercise.

Next, raise the dumbbells and twist your wrists so that the palms of your hands are facing outward/forward. Your elbows should be bent at a 90-degree angle with your triceps parallel to the floor.

While exhaling, push the dumbbells up without locking your elbows.

Remember to keep contracting your muscles even as your lower the dumbbells. Your final arm position to complete the rep is the elbows at the 90-degree angle with your upper arms parallel to the floor.

Bicep Curl

With the dumbbells at your sides, bring your elbows close to your torso. When you raise the weights, your arms should act as a hinge. Your upper arms should remain stationary while your lower arms and elbows do the work.

Curl the dumbbell about ¾ of the way up without hitting your shoulders. Remember, keep contracting your muscles as you bring the weights back down to complete the rep.

Let Us Help You Find the Best Dumbbells and Free Weights in the Albuquerque Area!

As with anything new, it takes practice, but with practice, you’ll be lifting weights like a pro in no time.

Our specialists at The Fitness Superstore can help you find the best dumbbells and free weights in Albuquerque to begin your weightlifting journey.

We carry the largest selection of quality weights with one of the best low-price guarantees in the industry. Contact us today to find the perfect weight set for your fitness goals.