The dumbbell is an iconic exercise tool that almost everyone knows by name, whether they lift weights or not. Not only are dumbbells one of the most recognizable pieces of workout equipment in the world, but they are also one of the most enduring. Since ancient times, dumbbells have played an important role in strength, balance, and cardiovascular training.
One of the main benefits of dumbbells is that they’re portable and can be used almost anywhere — at home, school, or work, outside or inside. Even so, it’s important to learn how to use d-bells properly so that you can get the most out of your workout and avoid injury. That’s where the team at Adventure Fitness Athletic Club comes in! Not only do we have a wide assortment of dumbbells from 5-100 pounds at our gym in Thornton, CO, but we also have certified personal trainers on staff who can show you how to properly incorporate dumbbells into your workout.
Where did dumbbells come from?
The history of dumbbells can be traced back at least 2,000 years to the ancient Greeks. They invented “halteres,” which were crescent moon-shaped weights with handles. About that same time, people in the Middle East used the “nal,” which is a weight that resembles something in between a dumbbell and barbell.
Meanwhile in India, “clubs” were used as weights. Club weights resembled bowling pins, with a long stem to hold on one end, and weight on the larger end. British colonists brought club weights back home to England.
In the 16th century, the word “dumbbell” was coined in England when athletes trained with handheld bells that had their clappers removed. (A clapper is the hanging tongue of the bell that swings inside and makes a ringing noise by hitting the sides of the bell.) Once the clappers were removed, the bells were “dumb” (silent). Dumbbells caught on in the mid-1800s when the bell part was replaced by iron weights with canisters at the end that could be filled with the desired amount of sand. Over time, these were upgraded to dumbbells that were adjusted by changing out weighted plates.
What are d-bells like today?
Modern-day dumbbells have a short bar in the middle with a weight at each end. They are typically used in pairs (one in each hand) for building muscle and cardiovascular endurance.
Today’s dumbbells come in three basic types — fixed, adjustable, and selectorized.
Fixed
Fixed dumbbells are usually made of cast iron or plastic-coated iron with weights on each end that can’t be removed. This type of dumbbell is ideal for those who don’t want to take the time to change the weight during their workout routine. However, you have to own separate dumbbells for each weight amount you need, which can be costly and require a lot of space.
Adjustable
Adjustable dumbbells start with a dumbbell bar which can weigh anywhere from 1-10 pounds. To adjust the amount of weight, you simply slide weighted plates onto each end of the bar and lock them in place. You can remove the weights and replace them with any size you want. These dumbbells are more affordable than fixed dumbbells and take up less space.
Selectorized
Selectorized dumbbells are adjustable, but instead of manually sliding plates on and off to change the weight, you use selection dials or pins on each end of the dumbbell. Once your selection is made, you pick up the dumbbell from its base and your desired weight amount will automatically be attached to each end of your dumbbell. The remaining weights stay conveniently in the base. Selectorized dumbbells can range from 2.5 to 90 pounds per dumbbell, are extremely compact, and can be changed quickly so there’s no interruption in your workout.
What are some good exercises to do with dumbbells?
Before you start working out with dumbbells, remember to use safety precautions to avoid injury. Dumbbells allow for a wide range of motion, so injury is a real risk if you’re not careful. You’ll also want to make sure to select the correct dumbbell weight for each exercise. It might be tempting to use heavier dumbbells for quicker results, but using less weight with more repetitions can give you the same results while reducing the risk of injury.
Here are some dumbbell exercises you can incorporate into your workout routine.
Goblet squats
Stand with your feet shoulder-width apart and hold one dumbbell by its weighted end with both hands at your chest. Keeping the dumbbell steady, squat as low as you can. Keep your back flat and your chest up. At the bottom of the squat, push through your heels and return to your starting position. This completes one goblet squat. Repeat.
Stepups
Hold a dumbbell in each hand and stand in front of a bench or other flat surface that will put your thigh parallel to the floor when you step on it. Step on to the bench or surface and straighten your standing leg, leaving your other leg hanging off the edge behind you. Stand with your leg straight, pause briefly, and then lower yourself to the starting position. Repeat with the same leg as many times as you want to, and then switch legs to work the other side.
Pullover
Lie flat on the ground with your back on the floor. Hold one dumbbell by both ends (one hand cupping each side) over your head. Press the dumbbell from over your head to over your chest, then return your arms to their original position by reaching back over your head with your elbows slightly bent. Repeat.
Walking lunge
Stand with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing each other, to start. Step forward with one leg and lower your body until your back knee nearly touches the ground and your front thigh is parallel to the floor. That’s one rep. Step forward with your rear leg to perform the second rep with that leg. Repeat by switching legs with each step.
Squat to press
Stand with your feet shoulder-width apart. Hold one dumbbell in each hand on your shoulders. Squat as low as you can but don’t lose the arch in your lower back. Stand back up and press the weights overhead. Lower the weights back to your shoulders and repeat.
Strict curl
Stand with your feet shoulder-width apart. Hold one dumbbell in each hand with your arms straight down and palms facing each other. Your back should be against a wall. Perform curls, one arm at a time, by bending your elbow and pulling the weight toward your chest, and then lowering to the starting position.
Lateral raise
Stand with your feet slightly less than shoulder-width apart. Hold the dumbbells (lighter weight is better at first) at your sides with your palms facing each other. Raise both weights simultaneously straight out to your sides (in a wing-like motion) until your arms are at a 90 degree angle to your body. The motion should be steady and controlled. Return your arms back to your sides and repeat.
What are the benefits of working out with dumbbells?
There’s a reason why dumbbells have endured as a top workout choice for thousands of years! It’s because the use of dumbbells comes with a long list of benefits. Here are some of their top advantages:
- They’re good for all fitness levels — Since they’re adjustable and easy to use, dumbbells are perfect for people who are just starting out with exercise, more seasoned veterans, or world-class athletes.
- They’re easy to buy — Unlike more complex workout machines or equipment, dumbbells can be purchased from many different stores and are quite affordable.
- They can be used anywhere — You can get a dumbbell workout at the gym, at home, at school, outside, or inside.
- They’re versatile — You can target the full body with dumbbells or work specific body parts.
- They help you achieve multiple goals — Dumbbells can be used to increase strength and muscle mass, boost endurance and cardiovascular fitness, help you lose weight, or give you a more athletic-looking body.
- They’re balanced — Dumbbells force your limbs to work in unison so that one side is never working harder to compensate for the other. This can be helpful for those who have a strength imbalance after an injury.
- They allow for a wide range of motion — Unlike the use of barbells or machines, dumbbells allow you to alter your movement in many different ways and work more muscles.
- They can help you fight disease — One study at Iowa State University found that lifting weights like dumbbells for less than an hour per week can reduce your risk of stroke or heart attack by 40-70%
Rediscover dumbbells at AFAC’s gym in Thornton, CO
Dumbbells are simple in theory, but as previously mentioned, there is a risk of injury if you don’t use proper form. The personal trainers at Adventure Fitness Athletic Club are here to help you every step of the way as you learn how to include dumbbells in your regular workouts. This is one of many reasons why AFAC is the best gym in the Thornton, CO, area. To learn more, stop by AFAC and speak to a member of our team. You can also call Susan at 720-849-0245 or email her at susan@adventurefitness.club.
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