The dumbbell is a piece of exercise equipment, commonly used in commercial and home gyms. Dumbbells look like a 6-inch stick with apples at the ends. The size of the "apples" determines their weight and that weight ranges between 1 lb. to well over 100 lbs. Dumbbells have either a fixed weight or the weight can be adjustable.
Dumbbells are considered free weights. The added benefit to free weights, compared to machines, is that the user can stabilize the joints while strength training. Training with free weights teaches the body proper movement while machines set the movement for you. The body works harder when it has to learn the movement without assistance.
The drawback to free weight dumbbells is that when lifting heavy, you must have a workout partner to "spot" your set. You can workout with heavy weights on machines by yourself.
Dumbbells are absolutely necessary for a well-rounded strength training routine. They can be held in hands for leg training, pressed to work the chest, shoulders and triceps, and pulled to work the back and biceps. You can even hold a dumbbell overhead to add resistance to abdominal movements.
What to Look for
A good dumbbell weight set will consist of two for each weight. A beginner may want to start with a set of 5, 10, 15, 20 and 25. Most dumbbell manufacturers produce sets of 3, 8 and 12 to ensure strength gains can be made safely without overdoing it.
The most common dumbbells are cast iron, so the user must be aware of the gym's flooring. Cast iron dumbbells can easily damage hardwood floors, so if you are going to exercise on hardwood floors, use dumbbells with rubber coating.
Adjustable dumbbells, in which the user can use a dial to select weight, are also easy on the flooring. Adjustable dumbbells take up less space and eliminate the need for weight racks. They also have a more comfortable feel while holding them.
Common Pitfalls
A weight set of cast iron dumbbells gets pricey. Rubber coated dumbbells are expensive and adjustable weight dumbbells are outrageously priced. However, you get what you pay for.
Cheaper dumbbells consist of concrete contained by a rigid plastic shell. Over time, these will crack and leak the inner concrete like sand.
The cheaper versions of adjustable dumbbells have actual weight plates, which are added and removed from a short bar. Cheap adjustable dumbbells have an uneven feel, don't fit properly on weight racks and the end caps loosen easily and often.
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