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​Different Types Of Dumbbell Exercise And Their Wonderful Benefits



Today’s sedentary lifestyle has made it extremely important for people to exercise regularly. Dumbbell exercises form an essential part of any strength training program. The most important benefit of dumbbell exercises is that along with strengthening the main muscle, it gets you input from other vital stabilizing muscles as well.

1. Reverse flies:-

How to do it:

  • You sit on the stability ball and hold dumbbells in each hand.
  • Bend down from your waist so as to keeping your hands behind ankle.
  • Now start raising the dumbbell from your sides with thumbs pointing downwards.
  • Bring back to the first position and repeat.

Benefit:

  • Strengthens your shoulders and upper back.
  • Helps improve the posture of the upper body.

2. Side crunches:-

How to do it: 

  • Stand with your feet together and hands down.
  • Hold the dumbbell in one hand.
  • Now touch the temple by the fingers tips of the left hand.
  • Bend to your right with the left elbow pointing up.

Benefits: 

  • Better grip and strengthening other areas of arms.

3. Wide arm row:-

How to do it: 

  • Stand in a squatting position.
  • Now grab a dumbbell in each hand and lift up both dumbbells without changing the knee position.
  • The video given here explains a step to step procedure for the exercise.

Benefit: 

  • Strengthens back and upper body.

4. Seated shoulder press:-

How to do it: 

  • Hold the dumbbells in each hand to the sides of the shoulders and the elbows below the wrist.
  • Now you press your arms upwards until they are extended right over the head and bring them back in starting position again.

Benefit: 

  • Helps in the day to day functioning and improves strength.

5. Front Raises:-

How to do it: 

  • Stand on your feet and hold a dumbbell in each of your hands.
  • Now lift the right arm up keeping your elbow until it becomes parallel to the floor.
  • Now go back to starting position and repeat with left arm.

Benefit: 

  • Helps in upper body weight training.

6. Russian twists:-

How to do it: 

  • Sit on the floor with bent knees and heels pressed to the floor.
  • Then lean back, try feeling the engage and lift the feet off the floor.
  • Try to touch the dumbbell to the floor by twisting a little to right and keep repeating with both sides.
  • This is one of the best dumbbell exercises for abs that shows some amazing results.

Benefit: 

  • Extremely helpful for people who want to build their upper torso for sports like baseball, swimming, golf, hockey etc.

7. Upright rows:-

How to do it: 

  • Stand upright for this with feet shoulder-width apart.
  • Keep dumbbells close to the body raise them to the chin.
  • Hold it till the count of two and go back to start position. Repeat at least 10 sets.

Benefit: 

  • Great supplementary exercises for shoulders and traps as well.

8. Triceps kickbacks:-

How to do it: 

  • Stand upright next to a bench with one arm and leg on the bench and the upper body parallel to the ground.
  • Hold the dumbbell and raise the arm so it is parallel to ground.
  • Return to start position and repeat.

Benefit: 

  • Strengthens triceps.

9. Chest presses on stability ball:-

How to do it: 

  • You start by lying on the ball by distributing your head, upper shoulders and upper back’s weight evenly with the rest of the body which is away from the ball.
  • Your feet must fall flat on the floor and then you stretch your arms with dumbbells till they are straight and repeat.

Benefit:

  • Balance is the main ingredient of this exercise which a good variation of the classic dumbbell presses.

10. Shrugs:-

How to do it: 

  • Just stand straight with dumbbells in your hands.
  • Now just raise your shoulders straight up, as if you are shrugging.
  • Hold it for 2 counts and release.

Benefit: 

  • Strengthens and releases the tension in the trapezius muscles.

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About Vini

Dr. Vini qualified from the St Georges University of London in 2010. She has worked within the NHS since qualifying and in the private sector for the last 4 years. she has a vast amount of experience dealing with complex muscular-skeletal disorders and post-operative rehabilitation. She is very passionate about what she does and ensures she keeps up with the latest research by attending regular courses.

There are 1 Comments for This Article

Dumbbell Stand

Jan 23, 2019

Cool talk, dumbbells make it quite easy to work out and a <a href=" https://www.amazon.com/dp/B011NP65ZE">dumbbell stand</a> makes it easy to manage your dumbbell set.

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