Weight training with dumbbells has many advantages to barbell training. When doing exercises with dumbbells, you use primary muscles for each movement as well as the secondary ones, which can help you develop overall body strength and muscle toning. Dumbbells are available in many different weights and sizes, depending on the type of dumbbell, as well as in the majority of gyms and fitness centers. They are less expensive than barbells and weight machines, which makes dumbbells great for home use. Dumbbell exercises are the best for improving muscle size and strength.
The Purpose Behind Dumbbell Use
Dumbbell exercises force each arm to work independently. When you utilize barbells, it is easier for the stronger arm to accommodate and help the weaker arm adapt to complete the lifting movement. Over a period of time, this can possibly lead to an imbalance of the muscles. Dumbbells will help you develop symmetry and overall muscle balance. Technique is vitally important in the overall balance involved in the movement of dumbbells.
The Amount of Weight Needed
The amount of weight used for each lift is based on a given percentage of the one repetition maximum, or the amount of weight that can be lifted one time for that certain movement. Determine your one rep max for each exercise and then figure out the percentage needed for each lift to determine how much you should be lifting when training. Remember that each dumbbell is half of the total amount lifted for each exercise. Also keep in mind that since they are free weights and can be moved independently of each other, counting reps for each arm or leg needs to be duplicated for the total reps for each set.
Upper Body Dumbbell Exercise
There are a lot of dumbbell exercises that can be used to build broader shoulders, a bigger chest and stronger arms. Chest exercises include dumbbell bench presses, incline dumbbell bench presses and dumbbell chest flys. Exercises that involve the back muscles include bent-over dumbbell rows, upright dumbbell rows and one-arm dumbbell rows. Shoulder exercises include dumbbell overhead military presses, dumbbell lateral raises and dumbbell front raises. Finally, exercises that work the arms are dumbbell curls and one-arm triceps extensions.
Lower Body Dumbbell Exercises
There are a number of dumbbell exercises that can improve the overall strength and toning of the hips and thighs, as well as the calves. These include those specifically for the hip muscles, quadriceps and hamstrings, which are squats with dumbbells, dead lifts with dumbbells and lunges with dumbbells.
Exercises that help develop the lower leg muscles are the standing calf raises and single-leg calf raises. You can even do core exercises such as situps using dumbbells for resistance.
The Importance of Dumbbell Safety
It is imperative that you perform each dumbbell exercise with a light weight to start. Emphasize technique and proper movement. You will not get good results from dumbbell exercises if you add to the weight lifted without having proper form. Have someone spot you at all times when necessary, especially with bench-pressing exercises. Avoid dropping the weights to the floor. As you lift using dumbbell exercises your muscles are under a lot of pressure. Releasing the tension by letting the weight fall is a common way to get hurt.
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