Women of today are more competitive in all areas ranging corporate excellence to community affairs management. Even in the fitness scene, they are likely bolder and more aggressive in undertaking workout routines that used to be of male dominance.

Women can now lift heavier barbells. They can also do 200 crunches, and yes, they can also do serious muscle training using dumbbells. If you are a woman who doesn't want to be left behind in terms of strength and resistance training at the gym or at your own backyard, you can do these 3 super easy dumbbell exercises for women:

1. Biceps Curl. Before you get started with this exercise, you have to make sure that the dumbbells you pick aren't too heavy as they may strain your muscles. Pick weights that range from 3 to 6 pounds. If you are a starter, you can have a pair of 3-pound dumbbells. In this exercise, you can either sit on a bench or stand up straight with your feet apart and knees bent slightly. Place your dumbbell-holding arms on the sides and make sure your palms are off your body.

Your elbows are supposed to be clipped on the sides. Curl both your arms up until the shoulder level. Hold for 2 seconds and bring them down. You can do 8 to 12 repetitions before you take a 1-minute rest and start another set of 8 to 12. Other advancers who have been working out for quite long can do 3 sets of 16, but if you are beginner do not attempt so.

2. Upright Row. This time, you allow your dumbbell-holding arms hang in front of your things. Your palms must be fronting your thighs. Lift your dumbbells up until the chin level but ensure that your palms are held steadily close to your body. Bring up and down for 8 to 12 counts before resting for a minute and doing the routine all over again. This exercise focuses on your upper back, neck and shoulder blades.

3. Side Shoulder Raise. This is another easy dumbbell exercise. Allow your dumbbell-holding arms to hang right in front of your thighs again. Your elbows should be bent just a little while your palms are to face one another. Bring your arms up but they should be fronting outwardly as you lift the dumbbells. Lift them until the shoulder level with your elbows still bending a little bit. As you bring the dumbbells back down, it should be done slowly rather than abruptly. You can do 3 sets of 8 to 12 counts but make sure again that you take a 30-second to 1-minute rest in between sets.

These dumbbells are surely convenient and quick to learn. Once you get used to them, you are on your way towards developing your muscles successfully and contouring your body in a matter of time.