What exactly are dumbbell exercises?
For that matter, what
exactly are dumbbells?
Well, a dumbbell, not to be confused
the slang term you may use for some people, is a piece of weight
training equipment and
is considered a type of free weight.
These weights help provide
additional resistance which helps build lean muscle mass, in other
words, strengthening exercises.
This type of workout can be done at home or at the gym.
Dumbbell Exercise Videos
are several videos you can use as a guide to perform strengthening
exercises using dumbbells. These videos are divided into two series.
The first is for the upper body and the second is for the lower body.
Use the links below to start these workouts. Keep ready further to learn more about this type of workout and the benefits.
The upper body
series includes the following videos. To start from the beginning and perform all exercises, visit the upper body dumbbell
videos series page.
With the lower body dumbbell series you will find many exercises that tone the legs, hips, calves and more.
To do all the moves in this one, go to the lower body dumbbell workout page. This series has a total of 8 exercises.
Type of Dumbbells and Dumbbell Exercises
are two basic types of dumbbells;
1) Adjustable dumbbells and 2) Fixed
The adjustable dumbbells, as the name
indicates, can be adjusted to be heavier or lighter. It has a
metal bar where weight can be added or removed.
dumbbells are a static weight and cannot be adjusted. You can
generally buy fixed dumbbell weights in a set, with various weight
sizes in the set.
For instance, a set may include a pair of
weights, 3 lb weights and 5 lb weights.
of Dumbbell Exercises
dumbbells are held in your hand, the most common use of dumbbells are
to exercise the upper body.
This would include shoulder
exercises, back exercises, chest exercises and arm exercises for the
biceps, triceps, etc.
However, dumbbell exercises are
also great for the lower body. Exercises like the lunge or
can be done while holding the dumbbells.
This adds the extra
weight and resistance to really work the legs and glutes.
glute exercises and refer to these types of exercises as my butt
Generally, any exercise you can do on the floor, you
can add weight by holding the dumbbells. This way, all your
exercises can become dumbbell exercises.
Benefits of Dumbbell Exercises
One of the advantages of dumbbell workouts is
convenience. You can perform these exercises at the gym or in
the comfort of your own home. It is a very inexpensive way
for strength training the entire body and can be easily stored taking
up very little space.
From arms to calves, dumbbells give you a great
way to strength train
all your muscle groups.
Unlike barbells, which only give you one range of motion for the
muscles, using dumbbells you get a variety of ranges working
areas of the muscle.
dumbbells also helps with developing your lagging side of the
body, if you have one.
Often people will have one arm or leg
that is stronger than the other.
Therefore when doing strength training
with a barbell, it is predominately the stronger muscle that
doing most of the work.
However, with dumbbells, you will work both
sides equally as each arm or leg would be worked independently.
The one disadvantage to using dumbbells is that you may outgrow the
weight. Basically, as you improve on your strength training,
you may need to move up to more weight to continue
You can buy dumbbells that allow for
weight to be added (adjustable dumbbells) or you could try holding two
one time to increase the weight.
How It's Done
these exercises can be performed standing up or sitting
down. However, some will require you to lay down on a bench,
so a weight bench or similar surface will be required.
With any strength training exercises, ensuring that you are doing the
exercise properly is critical for a couple of
it will minimize risk of injury and two, you will strengthen the muscle
correctly, targeting the correct muscles.
Free Fitness Video Demonstrations
Here on this site you can find instructions
and free fitness videos of several dumbbell
exercises for the upper
body and lower body.
In addition to dumbbell exercises for strength training, check out the
pros and cons of resistance band exercises.
There are so many benefits of exercising like building lean muscles and
helping you lose weight. These are just a couple of reasons to workout. Check out the article to
learn about more benefits of exercise.
Strength training is a great way to tighten and tone your muscles. It
helps build lean muscle mass. The more lean muscles you have, the higher your metabolism. This helps
you burn more fat and calories each day.
Circuit training combines aerobics with strength training, getting a
full workout. Use these examples to help you build your circuit training exercise