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Why do You Need Dumbbells?
Dumbbells are one of the most excellent tools that can help train your strength and increase your muscular endurance.
They also offer trainees a myriad of ways to exercise such as bench press, bench over row and bicep curls, and they have some outstanding advantages compared to barbells. Dumbbell practice are more friendly to your joints relative to barbells. For example, when we compare a flat bench dumbbell press to the flat bench barbell press, the dumbbell one works better for our elbows and shoulders. That is because we can conduct more natural movements and we can move freely when our hands are not put in the fixed place.
It is also true in the comparison between a dumbbell standing press and a barbell press or a dumbbell row and a barbell row. That is why we suggest people who used to suffer from shoulder or elbow pain mainly adopt dumbbells in their training. Sometimes practitioners can choose bulk dumbbells without any difficulty if they feel stressed out with a barbell.
Dumbbells can be a great choice for home-trainees who don’t have much space and adequate equipment. Some people prefer to exercise at their home particularly during this ongoing pandemic. But this can be challenging if you have limited space or in an apartment which makes it difficult to do deadlift. If you consider training at home, an adjustable set of wholesale custom dumbbells can spare you the worries of disturbing your neighbors and the restraint of limited space.
Dumbbells allow for unilateral training which ensures both arms do the same amount of work. In addition, dumbbell exercise also helps reduce your strength imbalance. Though, one limb can do more work with barbell exercise, like standing barbell press, both limbs get the same amount of training with dumbbells.
Some exercise can be safer when conducted with dumbbells. For instance, if you lose balance when doing reverse lunges with dumbbells, it can be easy for you to drop the dumbbells without hurting yourself. If, however, you are losing balance while doing the exercise with a barbell on your back, you could risk getting back injury.
How to Work Out with Dumbbells for Men?
Bench press
Dumbbells usually offer a wider range of movements than a barbell, which enable you to gain more strength in your pectoral area. Dumbbell bench press will work your shoulder muscles and triceps and help your muscles remain active. Here are some steps for doing a dumbbell bench press:
- First lie back on a bench and hold a dumbbell in each hand
- Then keep your arms bent to each side of your shoulder and your palms facing upward
- Next extend your elbows while pressing the weights above your chest
- And now stretch your arms until they are straight above your chest
- Finally take the weights back and make it past your shoulder level
Bent over row
You can maximize your potential to exercise your back and shoulders through this muscle-building exercise. But it is worth noting that this exercise is not for beginners and the improper performance can cause serious injuries. As is mentioned in other exercise, it is important to keep your back straight and your knees slightly bent. Follow the steps below:
- Stand up with a dumbbell in each hand with your palms facing the body
- Keep your arms and legs about shoulder-width apart and your knees slightly bent
- Bend within a 45-degree angle and brace your core and keep your back straight
- Lift the weights upward and keep your wrists stiff and do now move your legs
- Never let your arms pass your shoulder level when you raise the dumbbells
- Slowly lower the dumbbells to the starting position and repeat
Bicep curls
It is the easiest exercise to train your biceps muscles with the dumbbells. As with any other muscle you should remember that the muscle must be targeted from different angles. The dumbbell curls are great for strengthening your biceps and they help with your bicep and tricep muscles. During this exercise, make sure your back is straight and your upper body stable. We’ve seen some people in the gym lifting the weights which are too heavy for their back and spine and then throwing the barbell back. But the dumbbell curls are designed for exercise at home and you can follow the instructions if you want to exercise your biceps with dumbbell curls effectively:
- Stand upright and grab a dumbbell in each hand.
- Hang each arm shoulder by your sides.
- Make sure your elbows are close to your torso.
- Keep your upper arms fixed when you curl the weights upward to your shoulders.
- Return to your starting position.
How to Work Out with Dumbbells for Women?
Bulgarian split squat
First you need a bench for this exercise and then stand with a dumbbell in each hand. Then face the opposite direction of the bench and extend your right leg back with your foot on the bench. Bend your front knee until your rear leg can almost touch the floor and then return to your starting position.
Goblet squat
Hold a dumbbell in each hand and put them in front of your chest, and stand with your feet slightly wider than your shoulder-width. Keep your weight in your heels and bend your knees. Then lower your hips back as if you were sitting in a chair. make sure to engage your core as you lower your body, and pull your weight back to your hips to ensure your shoulders don’t turn round. Stop for a second when your legs parallel with the floor, then push your heels to the starting position.
Push up with dumbbells
Starting with a plank position and hold the dumbbells and put your hands under your chest but outside of your shoulders. Then lower your body with your chest almost touching the floor. Put your elbows under your chest and pull them close to your body. And form your upper arms a 45-degree angle when your body is in the bottom position of the position. And next start the pushups and push back to your starting position as quickly as possible.
What are the Benefits of Using Dumbbells?
Full-body exercising with dumbbells can be very beneficial to our health, especially for cardio respiratory fitness and flexibility. Here are some benefits you can get from exercising with dumbbells.
Muscle growth
Training with dumbbells means that we lift weights with our arms, which will lead to the muscle growth. The weight of the dumbbells can exert an impact on how our muscles work. When we lift the dumbbells, they will train our arm muscle and help develop it better. In fact, dumbbells offer two types of overload that result in muscle growth, which include mechanism and metabolism.
Cardio Health
Dumbbells exercise also brings better cardio health. Our heart rate will raise when we use dumbbell to exercise and that will help us improve cardiovascular health. It is also true for beginners who can improve cardio by using a lighter set of dumbbells for over 30 minutes at a time. A stable heart rate is the evidence of healthy cardiovascular organ.
Loss Weight
Lifting dumbbells can also be an ideal approach to burning calories and help create an aerobic workout. Burning calories in this way can reduce the risk of heart disease, stroke and high blood pressures. Since it is not hard to find dumbbells in a gym, it can also be an easy and convenient way to lose weight.
Muscular endurance
This benefit is felt most by those sports enthusiasts and especially professional athletes. In such sports as badminton and volleyball, athletes may use dumbbells to exercise and improve their muscular endurance as well as developing their muscular strength over time.
If you have any more questions about ordering private label dumbbells, please do not hesitate to contact us. Speck is the top dumbbell OEM manufacturer in China providing one-stop custom dumbbell manufacturing service from design, production to globally shipping.
