What Dumbbell Workouts Are Good
If you’re a veteran weightlifter you probably already have a lot of experience with dumbbells. If you’re just starting, dumbbells are a great way to introduce yourself to weightlifting. No matter your weightlifting experience, dumbbells should be part of your routine. If you’re wondering what dumbbell workouts are good, we’ve put together a list of some of the best.
What Are Dumbbells?
Dumbbells are composed of a short bar with a weight attached to each end of it. The bar acts as a handle to allow the lifting of the weights in a variety of different motions. Dumbbells typically come in pairs to allow for one in each hand. They can have a fixed weight or allow adjustment of the weight. Dumbbells can weigh as a little as a few ounces or as much as several hundred pounds. Most dumbbell sets made for home-use range from five pounds to 25 pounds. Commercial gyms may have even heavier dumbbells.
Best Dumbbell Workouts
There are several dumbbell workouts that could be considered classics. They’ve been used by bodybuilders and athletes for hundreds, if not thousands, of years. This is because they produce results. And why would you want to be spending time lifting weights if you weren’t getting results? Anyway, some of these classic dumbbell exercises are described below.
Arm curls are probably the most common and best-known dumbbell exercise there is. They’re used to increase bulk in the biceps – something that any aspiring muscle person is sure to be striving for. It also works the triceps which complement the appearance of the biceps. The most important things to keep in mind when performing arm curls are to keep your back straight and avoid rocking your body to help jerk the weight into position.
From a standing position, hold a dumbbell in each hand down along your sides. Face your palms forwards and with your elbows kept close to your sides, slowly bend the elbow upwards bringing the weight towards your shoulder. Once your elbow has reached the maximum bend, slowly let it down back to the starting position. Repeat with the other arm.
As the exercise name suggests, this will strengthen your shoulders and the muscles surrounding them. It’ll also engage your triceps. When performing this exercise it’s important to keep your back and chest stable. Keep looking straight ahead throughout the movements.
From a standing position, hold a dumbbell by your ear, palm inward, with the elbow fully bent. Simultaneously do the same with a dumbbell in the other hand. The bars of each dumbbell should be parallel to each other with the weights positioned in front of and behind your head. Slowly raise both dumbbells upwards until your arms are fully extended. Turn your hands forward as you’re extending so the two dumbbell bars are aligned from left to right at maximum extension. Slowly lower the dumbbells rotating them back so they’re parallel with each other as they reach your ears.
Again, as the name of the exercise suggests, bent rows simulate the motion of rowing. However, rather than rowing from in front of you and pulling back towards your chest, the rowing motion is done from near the floor and pulling upwards towards your chest. Proper form is absolutely necessary with this exercise as it uses your back and shoulder muscles which can be easily injured. Make sure that the weight you’re using is easily manageable to allow the exercise to be done properly.
Start from a standing position and bend forward at the waist to no more than a 45-degree angle. Knees should be slightly bent and legs shoulder-width apart. Hold a dumbbell in each hand, arms fully extended towards the ground, with your palms facing your body. Slowly lift both dumbbells simultaneously until your hands get close to your chest. Feel for your shoulder blades coming together at the top of the rowing motion. Slowly lower both dumbbells back to the starting position.
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