Versatile dumbbells can help build many muscle groups
From easy to hard in 5-pound increments.
A line of dumbbells can look daunting as you stare down the rack at the gym. Sure, they start off harmless at 5 pounds. A few steps down the line, you’ll spot the 20s and 30s, then the 60s, and before you know it you’re at the 140-pounders thinking, why bother?
Don’t walk out of the gym yet. Mosey back to the lighter weights and give today’s exercises a try. You’ll soon see why gyms provide a variety of dumbbells.
You can do many exercises, working many muscle groups, with a set of dumbbells. You also can use them to supplement other exercises or add them to a circuit.
Some people steer clear of the dumbbell rack at the gym, mostly because they fear dropping the weights or getting stuck under them on a bench. Another reason is that the machines at the gym are easier to use and a bit safer.
It’s important to realize, though, that dumbbells can give results you can’t get from machines. As a trainer, I have clients use them to help add joint and muscle stability they can’t get from using machines alone. Machines “make” you use the correct form by how the seat is positioned and the way it adjusts. Dumbbells transform your body into the machine.
Dumbbells are also good for supersets. Just carry a pair to the bench or row bar you’re using and perform two exercises back-to-back instead of just one. Holding dumbbells while doing squats and lunges is a good way to safely increase resistance.
Changing between different weights is easy with dumbbells. There are no clamps or hooks to undo. Just rerack the pair you’re using and grab another set further down the line.
Reracking the dumbbells when you finish is important. That way, others will find the 20-pound weights in the spot marked 20 and not in some distant corner of the gym. It’s frustrating to only have one weight when you need two that match. Don’t be “that” person in the gym who doesn’t put anything away.
Free-weight protocol requires that your core be activated. This is to stabilize the body and prevent injury. Generally, your back should be straight, too. Lock your spine in a straight position by contracting the upper back, pulling your shoulders back.
Controlling your movements is also key. Controlled movements will build strength and stability. Simply flinging weights overhead with manly grunts does not mean you’re exercising at peak efficiency. Use a spotter. Whether it’s a trainer or workout buddy, you’ll be safer. Have them watch your form and rescue you from weight that may be too heavy.
Lots of people skip dumbbell exercises in the home because they need too many different weights to make them worthwhile. For those with home gyms, there is no need to spend buckets of money on every set of dumbbells from 2.5 to 90 pounds. Stores have sets of dumbbells that are easily modified to change weights from a waist-high base. There is no need to cover the floor with carpet- flattening clutter.
Chris Huth is a Las Vegas trainer. You can contact him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.
