Fitness Workouts Exercise Equipment. By Denise Stern Updated July 9, Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor.
Denise Stern. Denise Stern is an experienced freelance writer and editor. She has written professionally for more than seven years. Stern regularly provides content for health-related and elder-care websites and has an associate and specialized business degree in health information management and technology.
The amount of weight you use with dumbbells is determined on varies factors. Video of the Day. Tip When you choosing the proper weight, find a pair of dumbbells that feels comfortably challenging. Form and Technique. Poundage for Beginners. Power vs. Before you even pick up your dumbbell, tighten up your core muscles as if you were doing a sit-up. Throughout each movement, keep your core locked and facing forward so as not to curve your spine.
Only lift as much as you can in good form : Last but not least, only pick up as much weight or do as many reps as you can with good form. Because dumbbells are so versatile and used for a copious amount of different exercises in the gym, you as a beginner will be on your way to being a gym expert once you get the hang of these dumbbell exercises.
You can even make them a part of your home workout routine if you have dumbbells at home. Bicep curls : Hold one dumbbell each hand and stand with your feet shoulder-width apart. Let your hands hang straight down without rolling your shoulders forward. Lock your elbows in by your sides, engage your core, and curl your dumbbells up to your shoulders by bending your elbows.
Squeeze your biceps as the dumbbells come up to your shoulders, then slowly release the squeeze to bring them back down to the starting position. Triceps extension : Grab one dumbbell and hold it with both bands. Hold onto one of the weighted ends of the dumbbell, not the handle. Bring the dumbbell behind your head with your elbows bent and tight by your head.
Do not open up your elbows - keep them locked in place by your head. Engage your core and glutes, then extend your elbows while squeezing your triceps to lift the dumbbell over your head. Hold the squeeze at the top then slowly release it by bending your elbows. Chest press : Lay down on your back on a flat bench while holding one dumbbell in each hand.
Make sure that your palms are facing your feet. Hold your arms outward from your shoulders and keep your elbows bent to degrees. Hold tight at the lockout, then slowly flex your elbows back to starting position. For additional range of motion, you can drop your elbows below chest height as you come back down.
Bent-over rows : Now to work your back muscles, stand with your feet shoulder-width apart and hold one dumbbell in each hand. Make sure that your back is flat from your hips to your chest. As you pull the weights up, keep your arms along your ribcage and wrists underneath your elbows.
Shoulder press : Set up a seated bench into a completely upright position. Sit on the bench with your feet flat on the floor while holding one weight in each hand. Bring the dumbbells up by your shoulders, keeping your elbows pointed away from your body. Engage your core, keep your back flat against the bench, then use your shoulder muscles to press the weights up over your shoulders and head. Inhale as you bring the dumbbells back down by your shoulders, then exhale to push them back up.
Lunges : To work your lower body with dumbbells, give lunges a try. The 0. The 5kg weights are suitable for women who do have experience with strength training or already exercise occasionally. For men the following applies: 5kg for beginner athletes without exercise experience and 10kg for experienced male athletes.
Ask yourself what you want to achieve with your workouts and how often you'll be working out. If you exercise once a week to just stay in shape, it's fine to exercise using standard weights the first weeks. In that case, you could buy a single dumbbell or a set of light dumbbells. Do you work out regularly and want to build muscle mass?
In that case, it's important to get multiple weights or a dumbbell with adjustable weight. A regular dumbbell is a weight that consists of 1 piece. These kind of dumbbells therefore have 1 fixed weight.
They're mostly suitable if you work out once a week with some exercises to stay in shape. Focus on doing a lot of reps of one particular exercise. That effects the condition of your muscles and therefore the overall fitness of your body. The regular dumbbells are also suitable if you have no experience with these kinds of weights. In that case, it's better to first do a few work outs with dumbbells of the same weight. That helps you get used to the exercise.
Is the exercise becoming easy? Switch to adjustable dumbbells or a set of them. An adjustable dumbbell is a dumbbell with adjustable weights. You can also opt for dumbbell sets. You use adjustable dumbbells if your fitness goal is increasing muscle mass or if you plan to do a lot of different exercises during your workout. That's because for some exercises, you can handle a heavier weight than for others. Want to start growing muscle right away?
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