Dumbbells have seen various changes throughout the years. In the ancient Greece, athletes used the simplest form of dumbbells called “halteres” to lift weight and to train for competition.
Dumbbells were designed for weight training and are often classified as free weights. They are called free weights because they lack restriction in movements compared to other machines with fixed movements.
Because of this, dumbbells tend to engage stabilizer muscles otherwise untouched with the use of fixed machines.
Today, dumbbells have become modernized but still retain its primary concept of adding resistance when lifting.
Dumbbells either come with adjustable plates with specific amount of weight or fixed weight dumbbells that take the shape of a dumbbell.
In this article, we will discuss various exercises that make use of our very trusty dumbbells.
1. Dumbbell Bench Press: This works the chest muscle. To perform, lie on the bench on your back. Press the dumbbells up until the arms are fully extended.
Lower arms down to the point of the upper chest or until you feel a little stretch in the chest. Repeat according to program.
2. Shoulder Dumbbell Exercise. This works the shoulders. Perform by sitting straight up on the bench. Hold dumbbells over your head. Be sure that the back remains flat.
Lower the dumbbells slowly down to your shoulders. The arms should be 90 degrees then press the dumbbells up again.
3. Bicep Dumbbell Exercise (Hammer Curls). This exercise targets the biceps. Start by standing straight up, Hold dumbbells to your sides. Curl dumbbells up and make sure to keep the elbows clipped to your sides.
4. Leg Dumbbell Exercises. (Half Squats). This exercise targets the legs or the quadriceps. Start by holding the dumbbells to your sides. Stand straight keeping mind to keep the feet shoulder-width apart.
Lower yourself by bending from the knees until the thighs are facing up and parallel to the ground. Make sure to avoid turning the knees inwards because this is harmful to you.
The back should remain flat. Return to starting to position. Repeat according to program.
There are many more exercises that you can do with the use of the dumbbells. Through dumbbells you can work many parts of your body.
When beginning an exercise be sure to always warm up first to avoid unnecessary injuries to occur.
Take things slow and do not rush the exercise. Be sure to assume the correct form and posture when performing the exercise so that you will avoid injuries.
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