The dumbbell is an equipment used as a free weight in weight training. They can be used in singles or in pairs. There are mainly three types of dumbbells: Adjustable dumbbells, fixed weight dumbbell, and selectorized dumbbells. They allow complicit muscles to grow in strength together to avoid the muscle groups from developing independently.
Adjustable dumbbells consist of a metal bar and the weight disks can be slid in the outer portion as desired. Selectorized dumbbells are adjustable dumbbells, but in this type of dumbbell, weight is changed mechanically and not manually. Fixed weight dumbbells are dumbbells with specific weights. In some versions, there is rubber coating on the cast iron commonly known as rubber dumbbell. These dumbbells are very convenient and perfect for correcting muscle imbalance.
Rubber dumbbells are very easy to maintain, makes minimum noise in the exercise area, and does not leave any scratch or damage on the floor of the workout area. The rubber coating provides a firm and comfortable grip. They are very much affordable and less dangerous as the injury will not be severe even if it falls on your toes while handling them.
Dumbbells can be used at gym and at home too. Lunges, biceps curls, triceps press, chest flies and many more variations can be done using biceps. Before starting with any exercise, warm up is very important. For lunges, hold a dumbbell in each hand and stand with your feet 10 to 15 inches apart. Step one leg back and hold the dumbbells at your side, bending the front knee at a 90 degree angle. Come back to the original position slowly and repeat the same leg 10-13 times. Repeat the procedure with the opposite leg.
For Bicep curls, you stand straight, slightly bending your knees and hold dumbbell in each hand. Lower your arms to the side of the body and then curl the weight up towards the chest, and slowly lower them down. Repeat the actions, if possible either alternating the arms every time or working out both of them simultaneously.
For triceps press, lie flat on a bench or mat, hold the weights, with palms facing each other. Extend your arms, and lower the dumbbells down by each side of your ear. Slowly, push the arms back up and repeat at least 10 times and for chest flies, as you lie down, extend your arms above the chest with palms facing each other, and bend your elbows a little and lower your arms until the upper arms bones are parallel to floor. Come back to the original position and repeat for 10 times.