5 Dumbbells Exercise for All Abilities

It’s easy to overlook dumbbells when it comes to fitness.  Dumbbells activate a large number of muscle groups. There are  exercises for a range of difficulty levels, making them suitable for all abilities. By understanding the benefits of dumbbells, you can start to incorporate them into your exercise routine. 

• Support weight loss 
• Improve cardio health
• Build muscle mass and tone
• Increase bone density 
  

You can get some serious gains and muscle strength from training with pair of dumbbells. Whether you work out at the gym or want to add more strength training to your favourite fitness routine at home, they are a perfect addition to any training program. 

Dumbbells can provide two types of overload that result in muscle growth, known as mechanic and metabolic overload. Mechanic overload occurs from damage caused by muscle contractions. Metabolic overload happens when you work the muscle to fatigue. So, heavy weights with low reps focus on mechanic overload. Whereas moderately heavy weights at high reps will lead to metabolic overload. 

You can buy dumbbell weight set with rack from 2.5kg to 40kg. This gives you a full range of hex weights to target all your different muscle groups and support you as you  progress. 

The  bench press is a great upper body workout. Lying on a workout bench, you lift the dumbbells over your chest with straight arms. You then lower the weights with control. This move works the pecs, shoulders, forearms, and triceps.  

The shoulder press involves standing hip-width apart with dumbbells in each hand. The weights are then lifted above the head then back down to the side of the hips with control. This is a great upper body movement that engages your core. 

A bicep curl is a simple exercise that’s ideal for building arm strength and muscle mass. The movement works by standing with a dumbbell in each hand. Then, slowly lift the weights to the shoulder by bending the elbows. 

The goblet squat targets the legs, glutes, arms, and grip strength. The goblet squat takes your standard squat to the next level by adding weight to the exercise. Goblet squats are a good exercise for all abilities. 

With the dumbbell lunge, you can add weight to your routine lunges. This helps to target muscle groups and improve strength. Weighted lunges help to strengthen the legs, back, and hips. 

As with any exercise, it’s important that you use proper form to do the movements safely. Always speak to a fitness professional or head to your nearest gym if you’re a complete beginner.  

If you’re looking to incorporate dumbbell exercises into your routine, naturally, you will need to get a pair of dumbbells. A huge benefit of them is that they are relatively cost-effective. 

There are pros and cons to different dumbbell types. But overall, most types of will help you hit your fitness goals. Here are some essential pieces of equipment to start using dumbbells: 

You can use dumbbells to get some serious strength and muscle gains. By adapting exercises to your fitness abilities, you can perform dumbbell workouts for your body type and fitness levels. Target your arms, chest, and legs to build muscle and feel the benefits.