Over 100 Exercises With 1 Pair Of Dumbells

You pronounce it like dumbells, but they are really dumbbells that I want to talk about in this article. "Dumbbells?" I hear you say. Yes, it is with two b's.

A dumbbell is a barbell with a fixed weight, or a barbell to which you can attach free weights. They are available in various designs and sizes.

If you've ever been to a gym, you've probably seen the rack (usually near mirrors) where there is a whole range of dumbbells of different weights. Something for everyone. 

Over 100 Exercises With 1 Pair Of Dumbells

Dumbells for dummies

Where did this crazy name come from? After some research, I learned that the word originated in England a few centuries ago.

Ringing the church bells with the bell-rope required strength and technique. At the time, it was a good way for men to build muscle and get stronger.

However, they did not just practice on the church bells because of the noise that came with this and that is why they started using soundless ('dumb', in English 'dumb') bells to simulate this action and to gain strength and technique.

When the men who trained on these soundless bells started making their own equipment, they decided to keep the name and hence the name dumbbell.

You'll have to decide for yourself whether you really believe this, but I think it's a nice story anyway.

Endless possibilities with dumbells

Dumbbells are indispensable for anyone who does strength training. They take up little space, they are easy to store and transport from one room to another. So you can ideally train with dumbbells in your own home.

With dumbbells, you train almost every muscle perfectly if you of course perform the exercise correctly.

You tackle all muscles separately with dumbbells, which means that the stronger muscles cannot compensate for the weaker muscles and therefore have to work to keep up.

It is tempting to ' cheat' with dumbbells. This is because they are free weights and they don't isolate muscles the way you would a similar exercise on a machine.

It's "cheating" because you're only selling yourself short.

An example of this is when you move your upper body too much when doing a biceps exercise. The exercise seems easier to perform, but you don't put the maximum strain on the muscles in your arms this way.

Although training with dumbbells is very effective, the risk of injuries is greater than when you train on a normal, fixed equipment.

Weight control is therefore very important. Only when you have mastered a weight can you go to a heavier weight.

Pay extra attention to your posture when training with free weights. Adopt a stable posture and only focus on those muscles that you actually want to load.

Be careful when you pick up dumbbells. Always lift from the legs, not from the back!

8 exercises with dumbells

After the part about the theory, I also want to give you some practice. What exercises can you do? There are hundreds of them, so I won't be able to cover them all in this article, but it will give you an idea of ​​what you can do with dumbbells.

I will limit myself to eight exercises. If you want to know more, you can easily find them on the internet, in magazines, and in books.

It is best if you do each exercise at least three times (3 sets) and repeats the movement 10 to 15 times during each set.

1: the split squat

With a dumbbell in each hand, stand in a split position, so with one leg forward and the other back. Lower yourself until your back knee almost touches the floor. Then come back up, keeping your front leg slightly bent so that you continue to feel the tension in your thighs.

2: the Squat

Place your feet hip-width apart. Keep your chest out and the lower back hollow. You have your palms facing your body. Then bend your knees without the upper body moving forward and the lower back arching

3: One-arm row

Support with your left knee and hand on a flat bench (table is also possible). Grab the dumbbell with your right arm and raise it to chest height. Then lower it again and repeat as many times as you like.

4: Dumbbell curl

Place your feet at the width of your shoulders. Hold the dumbbells so that your palms are facing up. Raise the dumbbells one at a time or at the same time toward shoulder height. Hold briefly at the highest point and then slowly lower the dumbbells again.

5: Front raise

Place your feet slightly wider than hip-width. Your palms face your thighs. Raise the dumbbells simultaneously or one at a time with arms slightly bent forward to shoulder height.

6: Shoulder shrug

Feet again slightly wider than hip-width. Lift the dumbbells off the floor with palms facing toward your thighs. Legs slightly bent and chest forward. Now lower your shoulders, but keep your arms straight. Now move your dumbbells up and down with your shoulders.

7: Dumbbell Press

Lie with your back on a flat bench and keep your back against this bench. Press dumbbells up evenly and then slowly lower them back down until your elbows are slightly below shoulder height.

8: Triceps extension

Chest forward and back straight. Raise a dumbbell above your head with your arm and then lower it sideways behind your head with the forearm. Only your forearm performs this movement. Switch sides after each set

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