When it comes to adjustable dumbbells, there are many different ways you can hold them. In this guide, we will go over the most popular ways to hold adjustable dumbbells so that you can get the most out of your workouts. We’ll also provide examples of exercises that you can do with each grip. Let’s get started!
What Are Dumbbells?
Dumbbells are adjustable weights that can be used for a variety of exercises. They come in a range of different weights, making them perfect for people of all fitness levels. In addition, you can use dumbbells to target every muscle group in your body, making them one of the most versatile pieces of equipment you can own.
The Most Common Way To Hold A Dumbbell
The most common way to hold a dumbbell is with your palms facing each other. This grip is known as the neutral grip, and it’s great for exercises that target your chest and shoulders. The neutral grip also puts less stress on your wrists than other grips, making it a good option for people who have wrist injuries.
While this is the most common way to hold a dumbbell, the particular exercise will determine the type of grip and hold you’ll want while using dumbbells.
Top 9 Dumbbell Exercises To Try Today
Bicep Curl
To do a bicep curl, you will need to stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing out. Bend your elbows curl the weights towards your chest, and then back down again. Be sure to keep your back straight, and don’t let the weights touch your body at the top of the curl. Make sure to tuck your elbows so that your biceps are doing the work and not your shoulders.
Lateral Raise
To do a lateral raise, you will need to stand with your feet together and hold a dumbbell in each hand with your palms facing your thighs. Raise the weights out to the side until they parallel the floor, creating a T-shape. Be sure not to let your shoulders come up towards your ears and keep your elbows slightly bent.
Triceps Kick-Back
To do a triceps kickback, you will want to use a bench for support. Kneel on the bench with one leg and the corresponding arm and bend over until you’re parallel to the floor. Put one dumbbell in your other hand and hold it against your chest with your elbow bent. Straighten your arm and raise the weight back until it’s parallel to the floor. Be sure to keep your back pressed firmly against the bench, and don’t let your hips sag.
Hammer Curl
To do a hammer curl, you will need to stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing your thighs. Curl the weights up towards your shoulders, being sure to keep them close to your body. At the top of the curl, turn your hands so that your palms are now facing forward. Reverse the motion and curl the weights back down.
Lunge
To do a lunge, you will need to stand with your feet together and hold a dumbbell in each hand with your palms facing your thighs. Step forward with one leg and lower your body until your front thigh is parallel to the floor and your back knee is bent. Be sure to keep your back straight and don’t let the weights touch the floor. Push yourself back to the starting position and repeat with the other leg.
Overhead Press
To do an overhead press, you’ll want to begin by taking a seat on a bench with a supported back. Hold a dumbbell in each hand, forming a U-shape, and press them overhead, being sure to keep your back pressed firmly against the bench. Then, reverse the motion and bring the weights back down to your shoulders.
Calf Raise
To do a calf raise, you will need to stand with your feet hip-width apart and hold a dumbbell in each hand. Then, rise onto your toes and press through your heels to lift your body upward. Be sure to keep your abdominal muscles pulled in so that you’re not using them to help with the lift. Hold for a moment at the top of the curl and then slowly lower your body back to the starting position.
Hip Thrust
A hip thrust is a great exercise to target your glutes. To do it, you will need to lie on your back on the floor and place your feet flat on the ground with your knees bent. Hold a weight in front of you with both hands and press your hips upward until your thighs and torso are in line with each other – hold for two seconds. Then, slowly lower your hips back to the starting position.
Shrug
The shrug is a great exercise to target your traps. To do it, you will need to stand with your feet shoulder-width apart and hold a weight in each hand with your palms facing your thighs. Next, lift your shoulders towards your ears and be sure to keep them pulled back – hold for two seconds. Then, slowly lower them back down to the starting position.
Tips To Protect Yourself When Using Weights
Before starting any weightlifting routine, be sure to talk to your doctor to make sure it’s safe for you. Here are some general tips to keep yourself safe while exercising:
– Be sure to use a weight that is comfortable for you.
– Don’t try to lift too much weight too soon – this can lead to injury.
– Always use proper form when lifting weights. This will help protect your joints and muscles.
– Take a break if you feel like you’re struggling or if you start to experience pain.
– Drink plenty of water before, during, and after your workout. This will help keep you hydrated and prevent injuries.
– Wear appropriate clothing and shoes when working out.
Purchase Dumbbells From RELIFE Store Today
If you’re looking to add adjustable dumbbells to your home gym, The RELIFE Store has a wide selection of weights available to fit your needs. So, whether you’re a beginner or a seasoned fitness enthusiast, we have the perfect adjustable dumbbells for you.
