Guide to Dumbbells
Daniel Dohman provides a dummies guide to dumbbells - what you should know.
Dumbbells, also known as free weights, can be one of the most intimidating parts of the gym. Free weights can range from five to hundreds of pounds. The amount you can lift will depend on the strength you have achieved. Dumbbells are a great strength training tool, and we have seen some of the world's best athletes reach their optimum performance through strength training with dumbbells.
There are many dumbbells around, and choosing to do your next workout with dumbbells is one of the best decisions you can ever make. Knowing the exact type of dumbbells when you are going to work out allows you to plan your exercise fitness routine accordingly.
Fixed Dumbbells
Fixed dumbbells are a requirement in most fitness gyms because of their versatility and effectiveness. They are easy to spot because they are usually placed on a rack to keep them in place. These dumbbells are used in pairs and have a range of weights, from a kilogram to a hundred kilograms for each.
As mentioned, the weight range you will use will depend on your strength. Some people choose the lower weight range, and some choose the higher weight range if they've done a lot of strength training.
Styles of Fixed Dumbbells
Fixed Rubber Dumbbells
If you use weights most of the time, fixed rubber dumbbells are great since they can tolerate a lot of wear and tear. Whether used at home or in a commercial gym, they can handle a lot of abuse. The rubber material also gives it a luxurious feel, making you more motivated to use it.
As the name suggests, fixed rubber dumbbells have a rubber coating over the number. The rubber is a protective material that protects the dumbbell's metal. These rubbers will typically not get any dents or scratches, even after years of use.
Fixed Urethane Dumbbells
Urethane is a popular material used in dumbbells. They are not so different from rubber dumbbells, but the difference lies in strength and durability. One of the benefits you can get from urethane dumbbells is that they are much stronger than rubber-coated dumbbells and are even more resistant to damage.
Rubber dumbbells tend to smell after prolonged use, especially after contact with sweat. Urethane does not have the same issues. Another great thing about urethane is that it does not damage the floors as much as rubber-coated dumbbells when dropped.
Fixed Hex Dumbbells
These dumbbells have been named after the shape, which is a hexagon, and thanks to this unique shape, your dumbbells will not easily roll away. Thus, the hex shape of these dumbbells has a purpose.
During strength training, you may switch dumbbells depending on your goals and the muscle group you are training. To make training easier and quicker, people have designed the hex shape, so you can just lay the dumbbells on the floor near you instead of going to and fro from the rack.
If you have to change to another set, a rounded-shaped dumbbell will be rolled away from you. It can be unpleasant, mainly when you are already focused on your workouts. Hexagonal pieces are fixed in place, and you can pick your weights anytime.
Cast Iron Dumbbells
These types of dumbbells have been around for centuries, and many people, especially athletes and fitness professionals, have benefited from using them.
Cast iron or metal dumbbells are old-type dumbbells and can still be found in gyms. Metal dumbbells are one of the cheapest types you can see; thus, if you are on a tight budget, they are a good option. You can find cast iron dumbbells in garage sales.
Here are some types of cast iron dumbbells
Fixed Chrome dumbbells
Chrome plate dumbbells are a fixture in many gyms. The dumbbells are cast iron and then coated with chromium to give a shiny and elegant look. These dumbbells are tough and hard-wearing and can go through any abuse. They do not easily fall apart, chip, or rust. Although rubber or urethane dumbbells work, chromium-plated dumbbells have unique beauty and hardiness, making them perfect for home use or commercial gyms.
Adjustable dumbbells
Adjustable dumbbells are great if you do not have much space to spare. They're also an excellent product for buyers who want various weights but do not have the space, storage, and budget for a fixed dumbbell set.
Technology for adjustable dumbbells is fast-paced and developing quickly. One of the significant manufacturers has said that they can replace the need for 34 pairs of dumbbells with just two.
The downside with adjustable dumbbells is that they can be bulky because of the way the weights need to be separated. It can also be a hassle when you need to change weights quickly during a workout because you still need to adjust the disc weights and screw them into the bar.
Dumbbell plate sets
Dumbbell plate sets are great for home use because you use a bar to attach weight plates of dumbbells. These types of dumbbells are usually made of cast iron. Dumbbell plates usually use a spinlock collar, which keeps the plates on the bar. Many people prefer this method because it’s easy and fast to remove, which makes it easy to switch from one weight to another.
Studio Dumbbells For Classes
Studio classes, such as dance classes, Zumba, and aerobics dance classes, incorporate some strength training in their classes, hence the name studio dumbbells. The dumbbells used for these classes are very lightweight. These dumbbells are cheap and are normally colour-coded, so you will know the type of dumbbell that is right for you based on the colour alone. Since you will be using the studio dumbbell while moving around, getting a good grip on it is vital. Thus, studio dumbbells are rubber-coated for protection and a comfortable grip.
Studio dumbbells are also great for cardio training, so you can hang on to them while doing your treadmill run, for example. The very lightweight of a few pounds will do you right and give you an extra challenge in your cardio sessions. Studio Dumbbells are great since they can be lifted many times to increase the heart rate.
Studio Dumbbells are sold in pairs. Due to their versatility, they are the best dumbbells for beginners. They're also great for people who are undergoing recovery and rehabilitation.
Studio dumbbells are great for cardio and strength training because they encourage weight loss and allow people to exercise muscle groups easily.
Kettlebells Dumbbells
Kettlebells are a type of dumbbell with a handle at the top for picking up. The rest is a ball of cast iron. These types of dumbbells are generally used for lifting weights above your head or shoulder. Unlike traditional dumbbells, which are balanced from each end, you must balance the kettlebells with your grip.
However, kettlebells are excellent equipment for strength training when it comes to wide-ranging physical movements, such as those needed for powerlifting and cross-fit games.
Organizing Your Dumbbells
If you keep your dumbbells on the floor, you might accidentally step on them or hit them with your foot, which can hurt a lot. Thus, after exercising, it is essential to properly organize your dumbbells by placing them in one place altogether.
Here are things you need to organize your dumbbells properly:
Dumbbell racks
It would help to have a dumbbell rack to keep your dumbbells organized and in proper order. If you don’t have an appropriate place for them, they will roll to different areas of your house and may cause accidents. Dumbbell racks will keep your weights organized, and you can even plan your workout by taking the weights from the rack and switching weights.
Please note that buying a set of dumbbells comes with their rack, so you do not have to buy this equipment separately.
Dumbbell stand
An alternative to dumbbell racks is the dumbbell stand. Dumbbells stand store dumbbells vertically, unlike dumbbell racks, which store them horizontally. Usually, the dumbbell set comes with either a dumbbell rack or a dumbbell stand.
The great thing about a dumbbell stand is that it is a space saver. You can tuck it in a corner, so you won't have to bump into it accidentally.
For your convenience and comfort, use these items and store your dumbbells properly away after using them.
Choosing The Best Weight For You
To know your best weight, you must consider how much you can lift as a beginner. If you are starting, you may not have a lot of arm strength. Do not buy heavy dumbbells if you know you cannot lift them.
A good exercise for a beginner is the dumbbell curl, but unlike those muscle men in the gym, you have to start with much lighter weights.
You must consider that those different workouts require different weights, which are dependent on your muscle strength. Other muscle groups may require heavier weights because they are easier to do than bicep curls. You also need to challenge yourself with heavier weights to build muscles.
Dumbbells and Accessories
To get the full benefit of your dumbbell, you should also use them along with accessories that can benefit you from ease, comfort, and a fuller range of motions. These accessories include:
Gloves
Gripping dumbbells can cause you to have calluses and blisters. Most dumbbells on the market have a rough texture at the centre for added grip strength. The goal of this texture is friction.
Gloves can help you avoid getting calluses and blisters but also help with grip strength. The cushioning in the pads of workout gloves keeps your hands comfy and strong.
Mat
If you plan on using your dumbbells at home, you better protect your floors. There is no faster way to damage a floor than a dropped dumbbell. A workout mat helps absorb the impact of dumbbells when you suddenly release them, and they fall on the floor.
Mats also provide friction so you can stand on them very balanced and securely.
Bench
You can do a broader range of motions when you have a bench. You can do a bench press while lying down on a bench. The bench also helps you isolate your upper body from your lower body to have more focused exercises for each muscle group.
Final Thoughts:
Dumbbells are a great way to work out and build muscle. Although they do require some space, the place is not as large as you’ll need for full exercise machines. Dumbbells also provide cardio and strength training, making them versatile for any exercise or workout goal.
Page Reference
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- DOHMAN, D. (2019) Guide to Dumbbells [WWW] Available from: https://www.brianmac.co.uk/articles/article508.htm [Accessed
About the Author
Daniel Dohman is a sports coach who focuses on introducing different sports to kids, teens, and young adults. In addition to teaching his clients how to play and compete in a specific sport, Daniel also incorporates proper nutrition into their lifestyles. Daniel believes regularly playing sports and eating a healthy diet are essential to health. During his free time, Daniel contributes content to health and sports websites.