Dumbbell Exercises: 12 Best Techniques

Though a classic piece of equipment, the dumbbell has stood the test of time and plays an intrinsic part in developing a strong, fit body for those of all ages, backgrounds, and fitness endeavors.

Dumbbells are not only mobile, but they are also reasonably inexpensive compared to barbells, plates, and machine equipment. The low affordability of dumbbells was evident by a surge in free weight sales when the world entered the pandemic.

What Are 3 Benefits of Dumbbells?

1. Increased Safety With a barbell, it's far too easy to leave yourself in a compromising and dangerous situation when you're attempting a lift that is within the proximity of your current level of strength.


Better Muscle Activation and Stabilization

Compared to the barbell once more, dumbbells require more excellent stabilization when performing exercises. A study compared the electromyography of the chest, biceps, and triceps when doing a barbell bench press, a smith machine flat press, and a flat dumbbell chest press.


Best Dumbbell Exercises

1. Stationary Dumbbell Lunge 1. Start with both legs hip-width apart, toes forward, keeping your back straight, and a dumbbell in each hand. Palms should be facing your sides. 2. Take a big lunge forward, focusing on keeping your upper body straight.


2. Lateral Raise

1. Start with feet just short of shoulder-width apart, holding both dumbbells at your sides, palms to face one another. 2. Lift both arms 90 degrees to your sides (with weights still in arms), ensuring not to bend the elbows or swing the arms.


Dumbbell Shoulder Press

1. Start with palms facing forward and hold a dumbbell above each shoulder at chin height. That is the start position. 2. As you press both dumbbells up, breathe out until the end of the movement, which is when both dumbbells are above your head, with elbows slightly bent.


Tricep Extensions

1. Stand up straight or sit on a bench. Hold a single dumbbell in both hands. 2. Ensure feet are shoulder-width apart and engage your core. 3. Extend your arms fully and raise the dumbbell over your head, keeping palms to face upward. That is the start position.


Dumbbell Row

1. Start with your right hand and right knee on a bench or a flat surface that is knee-height. Ensure your left foot is out wide to the side, and a dumbbell in your left hand, hanging.


Dumbbell Pulloversourses

1. Lie flat on your back on a bench, holding a dumbbell in both hands above your head, parallel with your chin. Ensure your arms are straight but not locked.


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