If you want to lose a few pounds, we recommend that you pay attention and get hold of a pair of dumbbells. Dumbbells are crucial for resistance or strength training, which is essential for an effective weight loss program. Why? Well, strength exercises aid in weight loss by building lean muscle tissue, as explained by Beaumont Health. Having a good amount of muscle mass will burn more fat instead of muscle, helping you retain strength as you lose weight. To help you begin, we present seven easy dumbbell exercises to help you lose weight within 30 days.

To gain comprehensive knowledge on this topic, Eat This, Not That! contacted Mike Bohl, MD, MPH, ALM, who is a certified personal trainer, nutrition coach, and a member of our Medical Expert Board. Dr. Bohl has contributed to the development of the Body Program at Ro. He explains, “Resistance training (and the consequent muscle recovery and repair) burns calories, so it helps with weight loss itself.”

It’s essential to keep in mind that consuming fewer calories than you burn will not only result in losing fat but also muscle mass. To counter this, Dr. Bohl advises, “Using dumbbells and other strength training activities is the best way to maintain as much muscle mass as possible during a weight loss journey.”

Dumbbells are generally useful in exercising the upper body, but they can also contribute to an effective lower-body workout by adding weight to your body. Dr. Bohl explains, “For example, if you hold small dumbbells in your hands when doing calf raises, you’re adding more weight to your body and challenging your calf muscles more than without them. You can also hold dumbbells when doing squats or lunges for a similar effect.”

Here are seven dumbbell exercises for the upper body that can aid in losing weight in 30 days. Keep in mind that successful weight loss is a combination of both diet and exercise.

Bicep Curls

Bicep curls are an essential exercise for the arms. Hold the dumbbells in both hands, and curl your arms upward with your palms facing up. This exercise is great for the bicep muscles.

Hammer Curls

For hammer curls, both palms will face inward, similar to bicep curls. This exercise targets the brachioradialis and brachialis muscles, along with the biceps. While bringing the weights up, ensure your elbows don’t move too far in front of or behind your body. Then, gradually and controlled, lower the dumbbells back down.

Tricep Extensions

For this exercise, hold both dumbbells with bent arms and then extend your arms against the force of gravity. This targets the triceps in the back of both arms. Dr. Bohl notes, “There are several variations of this exercise depending on where you’re holding your arms (over your head, behind your back, etc.). As long as you’re straightening your arms while moving the dumbbells against gravity, the exercise is effective.”

Delt Fly

Hold a dumbbell in each hand with your feet shoulder-width apart for the lateral raise exercise. Press your hips back, keeping your arms extended toward the floor. Slightly bend your elbows, raise your arms to each side, and then lower them back down. Repeat the move for six to 12 reps.

Overhead Press

The overhead press primarily focuses on your deltoid muscles and also exercises your triceps. Hold a dumbbell in each hand at shoulder height with your feet shoulder-width apart. Press the weights over your head and then bring them back down slowly.

Chest Press

The chest press is done with dumbbells and a workout bench. Dr. Bohl states that this is “one of the best chest workouts you can do.” Lie flat on your back, holding a dumbbell in both hands. Position yourself so that your upper arms are parallel to the floor and form a 90-degree angle with your upper body. Your forearms should be perpendicular to the ground. Gradually bring the weights up before lowering them down with control.

Dumbbell Row

For the final exercise, place one knee and arm on a workout bench, face the floor, and keep your back level with the ground. Use your arm to support yourself on the bench, then lift and lower the dumbbell, rowing it up toward your torso and then back down. This will work your biceps and upper back muscles.