How to Exercise with Water Dumbbells: An Easy Way to Get Fit


Looking for an alternative way to get fit and healthy? Why not try water aerobics? This is a great alternative to a gym workout. It is done in a pool, which means that you can also enjoy swimming after!

If you are interested in giving water aerobics a shot, you need to invest in water dumbbells. They work like regular dumbbells, but the main difference is that it is made of plastic and foam instead of heavy metal.

Water is more resistant compared to air. What this means is that you are exerting more pressure on your body, which also makes the exercise more intense. Even if dumbbells are lightweight, they are powerful and can be beneficial in more ways than one to build your muscles.

If you want to know how to exercise with water dumbbells, keep on reading and learn from the insights we’ll share in this article.

A Step-by-Step Guide on How to Exercise with Water Dumbbells

Even if it’s your first time to use water dumbbells, do not be intimidated. Below, we’ll talk about some of the best exercises you can do in a swimming pool.

Deep Flies

This is one of the most effective upper body exercises you can incorporate into your routine. It uses your back, shoulders, and chest at the same time. This will help to sculpt your upper body.

  • Stand straight in a shallow part of the pool, preferably with a depth slightly above the waist.
  • Position your arms to your front. Bend you elbows slightly while you hold a dumbbell on each hand. At this point, make sure that your palms are facing forward.
  • Open your arms and move the dumbbells. Then, close your arms and your shoulder blades will also close. Perform 12 to 15 repetitions in one or two sets.

Arm Curls

If you want to tone your upper arms, this is one of the best water dumbbell exercises you should consider. It is effective for both the biceps and triceps.

  • Stand straight and hold the dumbbells.
  • Start by having your hands in a resting position. Then, slowly lift your arms until reaching 90 degrees. Once the dumbbells are up, slowly put your hands down back to its original position.
  • For variety, turn your palms down. Straighten your arms down and move the dumbbells towards your chest.

Water Jogging

As you would know, jogging is one of the best exercises, especially if you want a low-impact routine. It is a great way to enjoy a full-body workout and cardio. Take it a notch by doing the exercise in the swimming pool and while using water dumbbells.

  • Hold a dumbbell in each hand. While holding the dumbbells, flex your elbows at a 90-degree angle.
  • While you are in place, jog while moving your arms.
  • Move from one place to another. Because you are submerged in the water, you might initially feel that you are not moving. The resistance will make the workout more intense.

Karate Punch

This is another aerobic exercise that will work several arm muscles. This is done exactly as the name implies. You have to mimic karate movements. It can be slightly more difficult because you have to do it in the water, which also means that there will be more resistance compared to when you are doing it on the ground.

  • Stand straight in the swimming pool.
  • Hold the dumbbells up the chest. Keep it as close as possible to your chest.
  • Throw a punch straight out of the water and pull the dumbbell back. Start slowly and gradually increase speed as you get accustomed to throwing punches in the water. Alternate arms as you throw punches.
  • To make it more intense, follow with graceful foot movements. Move from your left to the right and vice versa as you throw punches. This will also be effective in working out your lower body, especially your legs.


If you want to focus on your back and shoulder muscles, you should do rows with your water dumbbells.

  • While standing, hold the dumbbells up as close as possible to the chest. This is the same starting position as you did with the karate punch.
  • Extend your arms in front of your body. While doing this, make sure that your palm faces down.
  • Apply enough force to pull your arms back to your chest. At this point, it will now be back to its original position.
  • While doing this exercise, you must use your shoulders as if you are doing a rowing motion in a boat. You must feel like you are trying your shoulder blades to touch each other.

Shoulder Shrugs

This is another water aerobic exercise that will be effective in shaping your shoulders. This is also a great workout if you are looking for the perfect way to relieve tension out of your shoulders. It is a great alternative to shoulder massage.

  • Stand straight and position your arms on your side. Your palms must be facing the body.
  • Raise your shoulders slowly. While you do this, make sure that you are using only your shoulder muscles. Once the shoulder is raised, return to the original position.
  • As an alternative, you can raise your arms to the top of your head and bring it down back to the original position.

Pro Tips

Make the most out of water dumbbells. Below are some tips that you need to know.

  • Work with a range of motion. Make sure that you are comfortable with your position. Over-extending your joints will exert unnecessary pressure. When you exert too much pressure, you will be prone to injury.
  • Bend your elbows slightly and keep your fingers soft during the exercises. This will minimize resistance and will be an effective way to prevent muscle spasms.
  • Start with small and slow movements. This is an effective way to warm up the muscles and prepare your body for the rigors of the water exercise you are about to complete.
  • Before hitting the pool, start warming up outside of the water. This is another effective way to lessen the possibility of an injury.


At this point, we hope that you now know how to exercise with water dumbbells. The key to enjoying your swimming pool workout is to add variety. Do not engage in the same routine over and again. Instead, spice it up by adding new routines and experimenting with other movements to make the most out of water aerobic exercises.

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