03 Best Dumbbells to Up your Workout Game

03 Best Dumbbells to Up your Workout Game
Dumbbells do not get as much credit as they deserve. They are one of the most incredible pieces of equipment for bodybuilding, especially cardio exercises.

Did you know that the concept of dumbbells was first invented about 2000 years ago?

Dumbbells were first introduced by the name of haltere, a crescent-shaped stone with a handle. It was used for lifting weights, especially in long jump events. Another kind of dumbbell was named “nal” and was commonly used by Indians — it was longer than a dumbbell but shorter than a barbell.

Dumbbells do not get as much credit as they deserve. They are one of the most incredible pieces of equipment for bodybuilding, especially cardio exercises. Most gyms and fitness centers prioritize barbell training over dumbbell training; however, it is one of the greatest cardio training exercises.

Dumbbells: Introduction

What is a Dumbbell?

Dumbbell is free weight equipment that is used in weight training. You can use dumbbells in pairs. They are well-known for activating and stimulating growth along with improving their flexibility.

What are Dumbbells Made of?

From cast iron to stainless steel, dumbbells are made of a variety of different materials. Each dumbbell has its advantages and disadvantages depending on the material as well as the body type of the user.

Other options are rubber and urethane, and these are best for home use as they do not dent or wear out over time like the metal dumbbells.

Dumbbells: Common, Easy at-home Exercises

The key to a healthy lifestyle is diet and workouts. Although there is no particular workout that guarantees health, a combination of different workouts works wonders. Likewise, dumbbells are well-known for all kinds of exercises — from cardio to strength and weight training.

How to do Dumbbell Rows?

Rows work best if you want to build stronger back muscles. Here is how it works:

  1. Lean on a bench or a substance as high as the height of your thigh.
  2. Place a dumbbell on the floor, at the side of your bench.
  3. Put one of your legs (suppose right) on the bench and grab the far side of the dumbbell using the same hand (right hand).
  4. Then bend over in a position where your body is parallel with the ground.
  5. Now reach down and pick the dumbbell using your opposite hand (left hand) while ensuring that your palm faces you.
  6. Then extend your arm while still holding the dumbbell and keep your back straight.

How to do Squats with Dumbbells

Squats work best for your hips and quariceps muscles. Here is how:

Squat with One Dumbbell

  1. Correct your posture by standing with feet hip/shoulder-width apart.
  2. Hold the dumbbell with your arms straight and a slight bend in the elbows.
  3. Bend your news into a squat position and when your knees form a 90-degree angle, stay in that position.
  4. Now focus on contracting the glutes and legs while maintaining your posture.
  5. Slowly stand up without locking the knees.

Squat with Dumbbells

  1. Correct your posture by standing with feet hip/shoulder-width apart.
  2. Hold the dumbbells in front of your chest while keeping the shoulders and neck relaxed.
  3. Bend your news into a squat position and when your knees form a 90-degree angle, stay in that position.
  4. When bending down, make sure your hips are pushed back like they do when you are about to sit in a chair. However, do not bend your knees in the forward direction.
  5. Now focus on contracting the glutes and legs while maintaining your posture.

How to do Deadlift with Dumbbells?

Deadlift work best for your hamstring, glutes, and back muscles. Here is how:

  1. Start off by picking a pair of dumbbells in front of your sides. Slightly bend your knees with your feet at a shoulder-width distance.
  2. Bend your hips and knees with a lowered torso that makes it look parallel with the floor.
  3. Let your arms down in front of your knees while ensuring that your back stays in a neutral position. Go down, in a lower position slowly and gradually.
  4. Now once lowered down, stand up straight without changing your posture. Make sure you squeeze your glutes when you come upwards, while pushing the ball and heel of your foot.

How to do Dumbbells Flyes?

Flyes work best for your deltoid muscles. Here is how:

  1. Lie down on a bench with your head and shoulder supported on it while your feet stay flat on the ground.
  2. Hold the dumbbells above your chest while your palms face each other.
  3. Then slowly lower the dumbbells in an arc to the sides.
  4. Do not over do, go as far as you can.

 Dumbbells: What Weight Should I Use?

Dumbbell weight requirements vary from:

  1. Body to body
  2. Your exercise type

If you are doing strength training or weight lifting, your weight requirement will be different from that of a person using dumbbells for weight loss.

A Male

  • For muscle mass, start with 8 to 10 pound dumbbells.
  • For toning your muscles, start with 5 to 10 pound dumbbells.

A Female

  • For muscle mass, start with 5 to 8 pound dumbbells.
  • For toning your muscles, start with 3 to 8 pound dumbbells.

Recommendation: 03 Best Dumbbells

Adjustable Weight Dumbbell Set Home Gym Workout 12.5/25 LBS

Adjustable Weight Dumbbell Set Home Gym Workout 12.5/25 LBS

Struggling to set up your own gym at home due to space issues? Worry no more. Our adjustable dumbbells do not require too much space. With these, you can lift up to 12.5 LBS, hence eliminating the need of bigger, spacious gym workout machines.

RELIFE Decagon Sports Authority Dumbbells With Metal Handles

RELIFE Decagon Sports Authority Dumbbells With Metal Handles

The perfect duplicate to all kinds of barbells workout, our RELIFE Decagon dumbbells can help you have a full gym experience at home. Their smooth welding makes the grip better and stronger.

RELIFE Hexagon Dumbbell Heavyweight Barbell Metal Handle For Home Gym

RELIFE Hexagon Dumbbell Heavyweight Barbell Metal Handle For Home Gym

Another dumbbell set that can replace any barbell or bar exercises that require space, with our RELIFE Hexagon dumbbell, takes your workout to the next level.

Takeaway

Now that you are familiar with what’s the best kind of dumbbell option for you, what’s the wait for? Cut the wait by lifting the weight — book yours right away!

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