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A dumbbell is a simple type of free weight that allows a great variety of exercise routines and weight intensities that can fit almost any type of training routine, whether specifically for building muscle or just adding extra resistance to calisthenics exercises. Dumbbells come in a couple of different varieties some which allow weight adjustment and others, which are fixed. Regardless of the type you use or are planning on purchasing there a couple things to keep in mind when using a dumbbell.
Dumbbells are great tool for building and toning muscle because they allow you to focus on specific muscle groups and on specific body motions that training machines don't allow. These lead to a more natural resistance that can firm up some smaller muscle groups that are otherwise missed. This benefit comes with its drawbacks as well. Since the dumbbell will be completely controlled by you when using a dumbbell you'll need to ensure that you can stay properly balanced.
First, this means that you are using an amount of weight that you can safely handle. Just because you can bench press two hundred pounds doesn't mean that you can use a hundred pound dumbbell in each hand. Second, make sure the dumbbell has a good grip on the handle. This can either be a cross-hatch cut into the steel or a rubber grip between the weights.
Depending upon the muscle groups you're targeting, you'll use the dumbbell in different ways. Most commonly dumbbells are used to condition arm muscles. These most often take the form of performing simple triceps and biceps extensions while holding the weight firmly and exercising one arm at a time. Again, proper balance should be maintained-sit on a surface that will not slide and keep your back straight.
Dumbbell also can be used to build shoulder, back and chest strength. These routines consist of holding the weight firmly in one arm and moving through the individual muscles motion. These often mimic presses found on standard weight machines, but again dumbbells require an extra bit of strength to balance and maintain the motion.
More often now, dumbbells, usually in low weights, provide extra resistance to lower body exercises. Dumbbells can be held in the hands while you perform squats or lunges for example to increase the intensity of each motion beyond one's normal weight. As with all physical training, consult a person with knowledge on the equipment and routines to ensure proper use to avoid injury and maximize your results.
