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Different ways of using a dumbbell in your workout

by Gym 51 SG 25 Aug 2020

Different ways of using a dumbbell in your workout

Dumbbells are multi-functional training equipment. You only need a few sets of dumbbells for a full-body workout. They can be used for cardiovascular exercise, strength exercise and power moves, and can heat up core exercise. Body control and coordination are improved because dumbbells can train both sides of the body equally, so stronger arms will not dominate exercise. You can train your body through different levels of motion and allow cross-body movement when improving the mobility of your shoulders through different exercises.

Exercising Your Upper Body with Dumbbells.

Perform bicep curl. 

Your upper body is composed of arms, shoulders, upper back and chest. You can try dozens of potential dumbbell changes that will make these muscles work. For your biceps, the classic dumbbell exercise is the bicep curl. To do this, first, relax your arms and then lift the dumbbells to shoulder height individually or together in two to three sets of 8 to 20 repetitions.

  • When lifting dumbbells, maintaining a good posture and do not jerk your body. Designed to achieve smooth and controlled movement.
  • Variations include sitting biceps curl and hammer curl, where you can move your palms closer to your body.

 Exercise your triceps.

Triceps extensions are a good dumbbell exercise that can exercise your triceps. To perform triceps extensions, lift the dumbbell over your head, one dumbbell in each hand. Then, bending your arm to the elbow, lower down one hand, and back to the rear of your shoulder. Raise your arm back up so it is above your head. Repeat this on the other side. Keep your arms still and your posture upright.

  • For variation, you can do two-handed extensions. Holding the dumbbells in both hands and perform the same movements as before.
  • Another type of triceps exercise is kickbacks. To do this, place your knees and hands on the bench and hold the dumbbells with your other hand as you lean over.
  • Push the dumbbells back so that your hands are up toward your hips as you straighten your elbows.
  • For each of these exercises, try to perform two to three sets of 8 to 20 repetitions.

Strengthen your shoulders.

You can do various dumbbell exercises to strengthen your shoulders. Many of these are changes in the shoulder press. To perform shoulder presses, first to keep the dumbbells at shoulder level, then push your arms up, lifting the weight straight above your head. Keep them elevated for a moment, then carefully lower them down to your shoulders. This is a repetition.

  • When you place heavy objects on the highest point, do not lock your elbows out, and be careful not to jerk your back as you try to lift them.
  • Keep your back straight and use your core strength to support you.
  • Presses can be done while standing or sitting.

Strengthen your chest.

You can use dumbbells for bench presses, which is the most common exercise to strengthen your chest. Like a barbell, a bench press with dumbbells is very useful for training the chest muscles and requires additional stabilizing muscles to help you lift. This action can be changed by bench press on an incline, decline or with a neutral grip.

  • Lie on the bench, put your hands in front of your shoulders, press the two dumbbells towards the ceiling, hold for a while, and slowly lower again.
  • For variation, try flying exercise on the chest. Sit on an incline, decline or regular bench, hold the dumbbells out to the sides at shoulder height with the arm slightly bent.
  • Perform a hugging movement, place the dumbbells in front of your body and slowly move it out to the sides.

 Practice exercises that target your back.

You can use dumbbells to exercise your back in many ways. For examples, rowing, curls and deadlifts which are useful and simple dumbbell exercises that can strengthen your back, but you need to pay special attention to safety. If you suffer from back pain or injury, do not perform these routines unless under the guidance of a trained fitness professional. Due to the risk of a back injury, be sure to use a comfortable weight.

  • To perform a row, bend your knees and lean forward, holding the dumbbells one for each hand. Take care to keep your back straight.
  • One or two at a time, raise your hand towards your core.
  • When lifting the dumbbells, breathe out. Breathe in again as you lower them back down.
  • You can also do squat, or place one arm and leg on the bench. Perform two to three sets of 8 to 20 repetitions.

Train your trapezius muscles.

To target your traps, the muscles between neck and shoulder, you can do a very simple dumbbell exercise. Your shoulder shrug simply involves holding dumbbells in each hand. Then perform an exaggerated shrug, lifting shoulders and slowly return it to a normal posture. You will feel tired soon.

  • Perform two to three sets of 8 to 20 repetitions.


Exercising Your Core with Dumbbells

Use dumbbells for extra resistance with crunches. 

Dumbbells can perform multiple movements to exercise your entire core. An example of weight gain to a normal core exercise is weighted crunches. To do these, just place dumbbells on your chest. The extra weight will make each repetitive training harder and increase the intensity of abdominal exercises.

  • Lifting dumbbells above your head will greatly increase the difficulty.
  • The more weight you add, the more your abs will have to work to complete each set.
  • Perform two sets of 20 crunches.

Perform weighted side bends.

These are a great way to exercise the oblique muscles on both sides of the abdomen. Holding the dumbbell in one hand and lean to the opposite side. Concentrate on lifting the dumbbell slightly, without resting it entirely on your hip. Switch arms and sides after two to three sets of 8 to 20 repetitions.

Try some woodchops.

Woodchops is an excellent exercise for dumbbells. First, lifting the dumbbell above your left shoulder with your arms extended. Then, by a chopping motion, pull the dumbbell down as you rotate your core and squat down. Lower the dumbbell so that it is on the outside of the shin of your right leg. When you swing the dumbbell back to the starting position above your left shoulder, keep your core engaged.

  • Before switching and repeating on the other side, complete all your repetitions on the other side.
  • Try not to bend your back and focus on your core.
  • Perform two to three sets of 8 to 20 repetitions.


Strengthen Your Legs with Dumbbells

Exercise your toes with dumbbells. 

Dumbbells can also be used to exercise leg muscles. This can make your muscles work harder by increasing the weight of the resistance exercise. To perform a weighted toe lift, hold dumbbells in both hands, slowly lift yourself to the toes, and slowly lower it to a normal standing position. This will focus in on your calf muscles.

  • For variation, you can do this one leg or both together.
  • You can also stand on the steps for doing this exercise. This modification will increase the range of motion by lowering the heel to below the level of the rest of your foot.
  • Perform two to three sets of 8 to 20 repetitions.

 Use dumbbells to practice lunge variations.

Lunges can be performed by stepping forward or backwards on a single foot and keeping the weight evenly distributed between each foot. Add dumbbells to each hand to increase resistance. When you bend your knees and put them down, you will feel burns to your thighs.

  • You can perform a side lunge by extending one leg to one side and lowering your back towards the ground.
  • When doing lunges, keep your back straight and don’t bend it. Engage your core and focus on working your legs.
  • Perform front, back and side lunges of each leg about 2 to 3 time.

Use dumbbells with leg squats.

Adding dumbbells during regular squats can make a big difference and will indeed test your leg muscles. Hold the dumbbell with both hands, bend your knees at a 90-degree angle to a sitting position and slowly lower your body. Hold the position for a while and stand up slowly. Keep your upper body stable when moving up and down.

  • Squatting on one leg greatly increases the difficulty.

Looking for a suitable dumbbell for your home gym?

Gym51 offers a few types of dumbbells, such as Hexagon Dumbbells, PU Round Dumbbells, Mini Dumbbells

Otherwise, you can check out our dumbbell collection here

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