Strength training is performed by pushing or pulling a resistance for a given amount of repetitions. When it comes to workout equipment, you have a choice between free weights and weight machines. Although they are both effective, free weights simulate real-life lifting situations and promote whole-body stabilization, according to the Mayo Clinic website. Free weights are not bound by cables, pulleys, chains or attachments. Since dumbbells have this independence, they are in fact free weights.
Features
Dumbbells are made of cast iron or steel and they range in weight from 1 to more than 100 pounds. Since they are free to move, they can be used to work every muscle in your body. You also have the option of using one or two dumbbells with exercises. For example, you can do two-arm bent-over rows or one arm bent-over rows. With some exercises, additional equipment is utilized, such as weight benches and workout chairs.
Proper Form
When you use dumbbells, you should be in tune with proper form. You can easily move free weights from side to side or front to back when you lift them. If you make the slightest wrong move or lose your concentration, you can injure yourself. Take the seated shoulder press, for example. The ExRx website offers these instructions: Sit on a workout chair with your back tight to the backrest and the dumbbells held right above your shoulders with your palms facing forward. Take a deep breath and exhale as you push the weights straight above your head in an arcing motion. Stop the weights an inch apart and slowly lower them back down as you inhale. Do several repetitions.
Muscle Recruitment
Free weights cause a high muscle fiber recruitment to remain stabilized. This especially holds true with dumbbells. Take the bench press, for example. This exercise is performed from a face-up position on a flat weight bench. Hold the weights straight above your chest; slowly lower them down by bending your elbows and push them back up. The pectorals, deltoids and triceps all get worked simultaneously. The pecs are chest muscles, the deltoids are on the outsides of the shoulders and the triceps are on the back of the upper arms. To generate power and maintain a stable spine, you also must contract your abdominals. Exercise with many large muscles means greater metabolic cost, which can have a greater effect on fitness and body composition, according to Rice University.
Potential
Barbells and weight plates are other types of free weights. These can be used in place of dumbbells for a number of exercises, such as bench presses, shoulder presses, back rows, biceps curls and squats. The big difference is the position of the bar. During squats, for example, dumbbells are held at the sides and the barbell is rested across the shoulders.
Warning
Before you first start using free weights and dumbbells, get clearance for exercise from your doctor. Train with a spotter, especially if you have never used dumbbells. Have him stand close by with his hands near the weights in case you lose your balance or are unable to continue due to fatigue.
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