Complete Guide to Dumbbells
Plus 8 of the top dumbbell workouts for better results
Who all ordered a set of dumbbells during the Covid-19 lockdown? Those dumbbells might now be stored in the basement, not knowing what to do with them or what exercises you can do. You might also think you'll never use them and aren't interested in dumbbell workouts; however, did you know that dumbbells are one of the most versatile pieces of equipment found in the gym?
Good news! Today's blog post gives the rundown on all things dumbbells and includes 8 exercises performed with only dumbbells!
Have you ever wondered why there are so many free-weights in gym ranging from 2 lbs to 100+ lbs? Dumbbells don't get enough credit for how effective they can be. When used properly, a set of dumbbells is really all you need to get a quick and effective workout in.
Other than being extremely versatile and easy to use, dumbbells have many benefits that can be used to enhance your training. Keep scrolling to learn everything you need to know about these essential pieces of gym equipment!
What are dumbbells?
Weights, free weights, or dumbbells... However you may call them, dumbbells are simply a type of exercise equipment. They have a short bar or handle for your hand to grip and have weights on each side of the bar. Dumbbells range from 1 lbs to 140+ lbs! The larger weight on each end, the heavier the dumbbell is.
Most dumbbells you will see are "fixed" or non-adjustable, meaning that if need to lower or go up in weight, you will need to grab a new set of dumbbells. Additionally, adjustable weights are typically seen in home gyms and are convenient and are useful for saving space.
Benefits of dumbbells:
Whether you're working out at home or in the gym, dumbbells are a great piece of equipment to do all sorts of exercises! Using dumbbells calls for some type of engagement in resistance training. Additionally, they are beginner friendly and can easily be used to progressive overload your training or increase volume each week. Keep scrolling to learn the benefits that dumbbells provide!
Easy to Use & Learn
Not only are these pieces of equipment not attached to a complex cable machine, but they are also very easy to pick up, set down, and learn new variations of exercises.
Dumbbells are friendly and can be portable without additional setup. They are a great to utilize while showing someone a new exercise or even learning on your own.
Isolation & Muscle Activation
Lifting with dumbbells requires greater stabilization and puts focus on keeping solid form to avoid risk of injury. With increased stabilization, more muscles are activated. Thus resulting in isolating certain muscles while activated all the right ones essential for that exercise.
Able to Lift Heavy
Barbells aren't the only way you're going to hit a PR. Dumbbells span from 1 pound to 140+ pounds. It's safe to say, if you are looking to max out on chest press, dumbbells can be used to do so!
"As long as you're performing your movements with pristine form and following progressive overload, training with dumbbells will maximize your strength and muscle gains while minimizing joint stress," says Ruben Borges, CPPS, a certified strength and conditioning coach.
Lower Risk of Injury
It's safe to say that dumbbells might just be the solution to lowering risk of injury when lifting heavy. Don't have a spot? Grab a set of dumbbells for bench press. Front squats trigger your lower back? Try dumbbell goblet squats to target your quads.
Additionally, instead of dropping a heavy bar on your chest, you can just drop the weights and move on if you can't push another rep.
Versatile & Convenient
Have you ever been to a hotel fitness center that only had a rack of dumbbells and two ellipticals? Luckily for you, you know all the different ways you can use dumbbells to get in an effective workout!
Dumbbells are versatile, meaning you can use them for squats all the way to weighted jumping jacks. Additionally, dumbbells are convenient. They are easy to bring from one place to another, have zero attachments, and are easy to store away or take on a road trip!
8 Essential Dumbbell Workouts:
1. Dumbbell Chest Press
Dumbbell chest press is a great exercise for the upper body, hitting primarily your pecs and anterior deltoids. Chest press is typically performed on a flat bench with a loaded barbell, but can be just as effective with dumbbells! There are a few different variations of the dumbbell chest press (i.e. - on a flat bench, at an incline, narrow grip).
How to: Grab a set of dumbbells to your lifting standards and lie on a flat bench. If you are lifting heavy, you may need to use a spotter to assist under your triceps for a spot. Hold your upper arms perpendicular to your body and forearms perpendicular to the floor. You will then slowly press the dumbbells upward until your elbows are almost locked, feeling tension across your upper chest (Campbell, 2023)
2. Dumbbell RDL
One of the most underrated hamstring exercises to perform with dumbbells... Romanian deadlifts. Often referred to as "RDL's," Romanian deadlifts are performed with a loaded barbell or dumbbells. This exercise is great for building strength in the lower body and back when done properly!
How to: Grab a set of dumbbells and stand about shoulder width apart. Hold the dumbbells with your palms facing inward. You will then engage your core and bring your shoulder blades together. With a slight bend in your knees and straight back, hinge at the waist and lower the weights to the floor. You should feel a tight pull or stretch in your hamstrings as your move your hips backwards.
3. Dumbbell Bulgarian Split Squats
Bulgarian split squats... The glute and quad burner in other words. But seriously, when done correctly, split squats are one of the most effective lower body dumbbell exercises. With enough reps, you are sure to feel the burn in both of your legs! Bulgarian split squats are performed in a split stance, but are done in the same position opposed to lunges where you would walk or alternate legs as you go.
How to: You can either use one or two dumbbells for this movement, depending on preference. Start by elevating one foot onto a bench or heightened platform. You will be in a split position, but make sure hips are square, facing the front. You will then lower into a lunge, keeping your back straight and sinking into the lunge until your back knee is about to tap the floor. Push off of the floor through your heel back to standing position. Repeat on the same leg for as many reps as desired (the more the better the burn) and switch legs and repeat motion!
4. Dumbbell Lateral Raises
Dumbbell lateral raises are one of the best shoulder exercises to isolate the mid-shoulder and to help achieve a more rounded appearance of your upper arms. Additionally, lateral raises are great for increasing shoulder mobility and range of motion. Light weight and high rep call for a great shoulder burnout, but you can also increase weight of dumbbells to build more strength and muscle mass!
How to: Grab a set of dumbbells and begin by holding them with palms facing your sides. Begin by raising dumbbells in an upward motion until your arms are parallel with the ground. Pause at the top of the set for a quick second and release with the dumbbells lowering back to your sides. Repeat this motion for many reps or until failure.
5. Dumbbell Goblet Squat
This dumbbell exercise is a great lower body movement that primarily targets your quadriceps, hamstrings, and glutes. Just as a normal squat, goblet squats are done with one dumbbell with your feet at a narrow stance.
How to: Start this movement with one dumbbell and hold it vertically against your chest. You will have to grip the top part of the dumbbell with your fingers wrapped around the weight and ensure your elbows are pointed toward the ground. Perform a squat by bending at your knees and slowly sinking into the squat until your thighs are parallel with the floor. Engage your core and glutes and drive your feet into the floor to reach the top of the squat. Squeeze quads and glutes and the top of the squat and perform desired amount of reps.
6. Dumbbell Bent Over Rows
In general, rows are a great exercise to grow your back and to specifically target the lat muscle. Although dumbbell rows are easy to do, they are also easy to risk sloppy form and potentially cause an injury.
How to: You will begin by holding a dumbbell in one of your hands. With a bench support, bend over to place your opposite knee and hand on the bench to support your body weight. Let the dumbbell sink toward the floor to starting position. You will then pull the dumbbell upward, drawing your elbow to your torso. Pause and release slowly back to starting position.
7. Dumbbell Reverse Lunges
Dumbbell reverse lunges are another power exercise for building lower body strength. Just as Bulgarian split squats, reverse lunges can be performed with dumbbells to be just as effective as with a barbell. You can also elevate your front foot on a platform or plate to target the glutes!
How to: To perform a dumbbell reverse lunge, you will begin in a shoulder-width stance with one dumbbell in each hand. Next, just like split squats, you will step backwards with one foot to create a split stance. Lower your body toward the floor and allow the weights to sink until your knee just about touches the floor. Drive through the floor with your front heel and meet back to starting position. You can alternate legs or do a set on each leg before switching.
8. Dumbbell Bicep Curls
One of the simplest and well-known dumbbell exercises has to be bicep curls. Dumbbell bicep curls are great because you can change variation of angles and isolate different parts of the bicep. Wide grip, narrow grip, high or low rep, dumbbell bicep curls are essential for arm day.
How to: To perform, you will begin seated or standing. Grab a pair of dumbbells and hold close to each side of your body. You will then curl your arms up, bringing wrists to your shoulders. Hold and squeeze and release slowly to let dumbbells fall to your sides. Continue with additional reps.
RESOURCES
Mayo Foundation for Medical Education and Research. (2023, February 14). Video: Chest press with dumbbell. Mayo Clinic. Retrieved April 24, 2023, from https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/chest-press/vid-20084677#:~:text=Campbell%3A%20To%20do%20the%20chest,tension%20across%20your%20upper%20chest.
https://www.verywellfit.com/what-you-need-to-know-about-dumbbells-5323066
https://www.livestrong.com/article/13773032-dumbbell-benefits/
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IsoMix's™ whey protein isolate comes in amazing flavors that will satisfy your inner child while helping you stay healthy without all the guilt!
Easy mixing in less than 60 seconds!
Out Of This World Flavor!
Minimal sugar & carbs!
An ideal protein for any low-carb diet!
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Pour 8-10 oz of your preferred beverage.
Add 1 serving of IsoMix to your shaker cup. (Mixes great even with a spoon)
Quick and easy smoothie!
Add 1 serving of IsoMix to a blender filled with 8-10 oz of water, nonfat milk, or your favorite beverage.
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Our products are made in cGMP compliant facilities in the United States, using only the best ingredients. For us, it's all about quality control - so you can have confidence in your dietary supplements.
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