dumbbel, English is Dumbbell, The most common Fitness Equipment One is not only seen in a professional gym, but also dumbbells can be seen in the home of most trainers.What we introduced before Pot bell Similar to dumbbells, there are very different points in single.
The basic structure of the dumbbell is the middle grip and the weight on both sides.It is mainly used by one-handed grip.The characteristic is that it can provide a more flexible training method.Trainers can grasp the dumbbells for multiple angles of training to be better for better.Ground stimulation of specific target muscle groups, especially small muscle groups, so it is very popular with fitness and shaping enthusiasts.
Directory of this article
- What is the difference between dumbbells and pot bells?
- What are the main types of dumbbells?
- How to use dumbbells to exercise?
- The most popular dumbbell recommendation
What is the difference between dumbbells and pot bells?
The pot bell is another heavy-duty fitness equipment used by one-handed grip.The special structure allows the pot bell to have different requirements for the trainer’s muscle control ability during the training process.The difference between the pot bell and which kind of equipment is suitable for your training needs.
| dumbbel Dumbbell | Pot bell Kettlebell |
|---|---|
 |  |
Dumbbell heart is in the palm of the hand when grasping | When grabbing the center |
Different styles with fixed weight and adjustable weight | Fixed weight |
Do not generate centrifugal power during training, only provide weight | In some training, in addition to weight, it will also provide centrifugal power |
The core stability requirements of the trainer are medium | The core stability requirements of the trainer are high |
It is conducive to strengthening specific muscle group strength | Conducive to strengthen explosive power and stability |
More suitable for novice training, safer | Suitable for advanced people, more challenging |
What are the main types of dumbbells?
The classification of dumbbells can be classified according to the main material, surface material, weight type, and heavyweight shape.
1.According to the main material of the dumbbell
The main materials of dumbbells are two categories: Cast Iron and Stainless Steel.
The two types of dumbbells perform well in weight standards.
The difference is that:
- The cost of cast iron dumbbells is lower, but if there is no suitable full-package surface material, rust may occur after a period of time.
- Stainless steel alloy dumbbells have higher costs, but they have good corrosionability.Even if the surface is wrapped in the surface, it can have good durability.
2.According to the surface material of the dumbbell
Dumbbells have a variety of surface materials, including Rust-Resistant Paint, Rubber, polyurethane, neoprene, vinyl, and chrome.
| The surface material of dumbbells | Characteristic |
|---|---|
Rust-Resistant Paint  | The surface of dumbbells is rough, and a certain non-slip effect can be provided It is very safe for latex allergies Be careful when you put it back to the ground to avoid rust from the antiplication of rust paint |
Rubber (Rubber)  | Use recyclable or natural rubber as coating wrapped dumbbells When the dumbbells fall to the floor, you can protect the dumbbell Have anti-rust resistance People who are not suitable for rubber allergies |
Polyurethane (URETHANE)  | Similar feel to rubber Have better impact resistance Coperly better environmental ability than rubber Will not produce odor More expensive |
Neoprene  | The texture is more flexible, and the grip feels more comfortable Can protect dumbbells to prevent rust Occasions will occur after a long time It is more common in the weight dumbbell |
Vinyl (vinyl)  | The texture is similar to the dendrite rubber, but it is more durable It is more common in the weight dumbbell |
Chrome  | Some dumbbells are only added with chrome coating on the handle, and some of them use chrome coating Have a very beautiful metal brightness Easily wear It is more common in the weight and middle weight dumbbell |
3.According to the dumpling type of dumbbell
The types of dumbbells are:
- Fixed dumbbells
- Adjustable Dumbbells
| Dumbbell’s weight type | Characteristic |
|---|---|
Fixed dumbbells  @Amazon B091PPYGFR | A single dumbbell has a fixed weight You can use it directly during training, no need to adjust The connection is stronger and the safety is higher Different weight dumbbells occupy a large space It is more common in professional gym |
Adjustable Dumbbells rotation and fixation  @Amazon B003URN7IM clamp fixation  @AMAZON B008UQHU5O dial fixed  @Amazon B07pxs7qd3 | Different fixed methods can freely adjust the weight weight When training, you need to adjust the weight weight according to the movement needs Dumbbell occupation space is small More common in family fitness Depending on the brand, material, and connection method of connection Common connection methods are spinlock, clamp-fixed (clips), dial fixed (Dial Type), etc. |
4.Depending on the appearance of dumbbells
The common weights of dumbbells are round, hexagonal, and twelve-sides, and special shapes such as square shapes will also be seen.
| Ingredient | Characteristic |
|---|---|
Circular  | The most traditional dumbbell weight appearance The largest weight Will roll on the plane There are fixed weight and adjustable weight type The shape of the circular weight is usually thin, so the center of gravity is relatively compact when grasping, and it is more concentrated in the hand. |
hexagon   | Hexagonal weight design Can be placed on the plane steadily Large weight hexagonal dumbbells are called “HEX Dumbbells”, and some small-weight chlorite rubber dumbbells and ethylene plastic dumbbells are called Studio Style Dumbbells at work. Hex dumbbells’s weight styling is usually thick, and the center of gravity is relatively decentralized when grasping Most hexagonal dumbbells are fixed weight |
Twelve  | The overall performance is similar to the round dumbbell Can be placed stably on the plane The thickness of the weight is between the round dumbbell and the hexagonal dumbbell |
Square   @Amazon | The weight of the weight is square, which can be stably placed on the surface The adjustable model adopts a special sliding design to adjust the weight weight The maximum weight is medium weight weight |
Special shape  | Common in small weight dumbbells Suitable for entry-level trainers to use |
How to use dumbbells to exercise?
Below we will introduce the training method of using dumbbells from top to bottom.
Shoulder muscle training
Dumbell from raise
Target muscle group: shoulder triangle muscle beam
Training movements: Stand your feet and shoulders with width, and your hands naturally hang on both sides of the body.Hold the dumbbells inward inward, tighten the core, and use the power of the front side of the shoulder to lift your arm forward and the arm vertically.After keeping the highest point for about 1 second, put down the arm controlled to the initial position.After 1 second of rest, continue the next round of action.
Training points: Fixed the scapula throughout the process and cannot shrugging.
Training action video:
Dumbell Side Lateral Raise
Target muscle group: shoulder triangular muscle mid-to -incense beam
Training movements: Stand your feet and shoulders with width, and your hands naturally hang on both sides of the body.Hold the dumbbells inward inward, tighten the core, use the power of the middle of the shoulder to lift the arm on both sides of the body to the arm and the body vertical.After keeping the highest point for about 1 second, put down the arm controlled to the initial position.After 1 second of rest, continue the next round of action.
Training points: Do not rotate and raise the scapula in the whole process.Do not shruff.Initial training can choose dumbbells with a lighter weight to help find the power point.
Training action video:
Dumbbbell overhead presness
Target muscle group: shoulder triangular muscle mid-to -incense beam
Training action: stand upright or sit on the position, hold the dumbbell, lift the big arm to the sides of the body to vertical with the body, the elbow is 90 ° to make the small arm up, tighten the core, and push the dumbbells up with the power of the shoulders to the arm to the arm to the armStraighten up, put down the right position at the highest point for about 1 second, and then go back to the original position.After 1 second of rest, continue the next round of action.
Training points: The scapula of the scapula throughout the movement is not to rotate and lifted, and cannot shrugging.
Training action video:
Dumbbell Bent-Over Raise
Target muscle group: shoulder triangle muscle back beam
Training movements: Stand your feet and shoulders with width, bend your knee hip, the knee angle is about 150 °, the hip angle is about 90 °, the hands of both hands are drooping, the palm of the palm holds the dumbbells, the core is tightened, and the upper body keeps vertical state.Use the power of the back of the shoulder to lift the arm in the back of the back to the same plane as the body, keep it controlled by controlling it for about 1 second, return to the initial position, and continue the next round of action after 1 second of rest.
Training points: The scapula is fixed during the lifting process and cannot be collected inward.
Training action video:
Arms muscle training
Dumbbell Biceps Curl)
Target muscle group: biceps
Training action: stand upright or sit on the position, hold the dumbbells naturally with both hands, keep the big arm without moving, use the muscles of the front of the big arm to lift the forearm to the maximum extent.Turn to the upward position, keep the muscle contraction for 1-2 seconds at the highest point and put down the forearm until the initial position.After 1 second of rest, continue the next round of action.
Training points: Remember to rotate during the forearm, or keep the palm holding the dumbbell forward when the initial position.
Training action video:
Dumbbell Hammer Curl)
Target muscle group: outer bicepsis
Training action: stand upright or sit on the position, hold the dumbbells naturally with both hands, keep the big arm without moving, use the forearm’s front muscle strength to lift the forearm to the maximum extent, keep the muscle contraction at the highest point for 1-2 seconds for 1-2 secondsPut down the forearm until the initial position in the back, and continue the next round of action after 1 second of rest.
Training points: Hold the dumbbells with a relative angle of the palm of the palm to fully stimulate the target muscle group.
Training action video:
Dumbbells leaving the arm flexion
Target muscle group: triceps
Training action: With the help of equipment such as training chairs to help the upper body keep a fixed leaning position, one hand is fixed on the equipment as a support point, the training arm palm holds the dumbbell inward, and the big arm is raised backwards to the same plane as the upper plane.The core is tightened, and the arm does not move.Use the back of the back of the big arm to lift the forearm backwards until the entire arm is in a straight angle.After keeping the muscle contraction for 1 second, put down the forearm to the initial position.A round of action.
Training points: When you lift the big arm, the scapula will not move, and the body will always lean in the whole process.
Training action video:
Dumbbell overHead Triceps Extension
Target muscle group: triceps
Training action: stand upright or sit on the position, hold the dumbbell on one side of the dumbbell with both hands, raise your arm up, hold the big arm and keep the inside and keep the dumbbells to the back of the head, and then the big armThe rear muscles are lifted up to make the arms back to the vertical position.The highest point keeps the muscles shrink for about 1 second, and then puts down the forearm to the back of the head to the back of the head.After 1 second of rest, continue the next round of action.
The main points of training: When flexion and extend your arms, the big arm always tighten inward, and you cannot loosen outward;
Training action video:
Chest muscle training
Dumbbbell Bench Press
Target muscle group: pectoral muscle
Training action: lying on the training chair, the arms are raised to the two sides of the body to a 90 ° angle with the torso, the elbow flexion is 90 °, the forearm and the big arm are 90 ° angle, hold the dumbbell, and the core is tightened.Use the chest muscle strength to push the dumbbells up until the arm is straight.Keep your muscles shrink for about 1 second at the top.Slowly put down the large arm back to the initial position, and continue the next round of action after rest for a second.
Training points: During the action process, the scapula remains without moving, and the strength of the chest muscles is lifted to lift the arm;At about °, the upper or lower bench press, the movement and the bench press have always been pushed up the dumbbells upward vertically, which can stimulate the upper and lower sides of the pectoralis muscle.
Training action video:
Dumbbing bird (Dumbbell Fryes)
Target muscle group: pectoral muscle
Training action: lying on the training chair, the arms palm holds the dumbbells up and lift up up to 90 ° with the ground, the core is tightened, and the arms are slowly opened to the sides of the body to about 20 ° angle, or the pectoral muscles on the ground, or the pectoral muscles.Feel a more obvious sense of stretching, and then slowly retract your arms to the initial position, and continue the next round of action after 1 second of rest.
Training points: Keep your arms as vertical as much as possible during the training process, and the movements of putting down and recovering should be slowly controlled; the scapula does not move.
Training action video:
Back muscle training
Dumbbbell DeadLift
Target muscle group: lower back muscles and hip muscles
Training movements: Stand your feet slightly wider than the shoulder width distance.The knee and toes are the same direction.Hold the dumbbells in the front side of the body with both hands.The core is tightened.Hold the dumbbells with both hands and reach the height of the upper along the calf.The back and hips are lifted up to the upper body.Start at the next round of action at about 1 second after a second.
Training points: Keep straight at any time on the upper body; actively curb hip in the process of body downward, passive knee flexing, that is, to drive the body to decrease by curling the hip.When the hip of the hip reaches a certain angle, you can properly flex your knees in order to maintain the center of gravity; you can pass it through.Hold the dumbbell with unilateral hand, during the decline of the body, stretch the same legs backwards, and perform single-legged desole training on the opposite legs holding the dumbbell’s hand (Single Leg DEADLIFT)., Stretch the left leg backwards, maintain a balance and lift your body through the lower back and right hips.
Training action video:
Single-leg dumbbell hard pull
Dumbbells, dumbbell one-therm dumbbell row)
Target muscle group: latissimus dorsis
Training action: Keep the upper body leaning with the help of the training chair or training rack.One hand is supported on the training chair, and the other hand naturally sags the dumbbells.Until the same horizontal plane as the body or slightly exceeds the body, the elbow is naturally bent in the process of raising the arm.After 1 second of rest, continue the next round of action.
Training points: The upper body is always straight, and the scapula does not move during the process of lift the big arm.Do not lift the big arm with the power of the body’s rotation; the big arm is close to the body, do not open it on both sides of the body.
Training action video:
Glore muscle training
Dumbbbell Squat
Target muscle group: gluteal muscle
Training movements: Stand with a slightly width of your feet from the shoulder width distance.Power with squatting back to the initial position, and continue the next round of action after 1 second of rest.
Training points: The hips are always nervous during the squat and squatting process; keep the legs stable and do not shake.
Training action video:
Dumbbell LUNGE
Target muscle group: hip muscles, leg muscles
Training movements: Stand your feet slightly wider than the shoulder width distance, the knee and toes is the same, the hands are naturally drooping, the palm is holding the dumbbells, the core is tightened, one foot is moved forward, so that the body can squat, and the front legThe thighs are parallel to the ground, the calves, the thighs and the ground are 90 °, the thighs and thighs are perpendicular to the ground, the calves are parallel to the ground, and the hips and legs of the front leg are squatting.After receiving the front leg, you can also return to the back of the hind legs back, return to the upright state, and perform the other leg exercise on the other side of the other side after 1 second of rest.
Training points: Core tighten and keep your body stable.
Training action video:
Leg muscle training
Dumbbel heel (dumbbell heel raise)
Target muscle group: gastrocnemius muscles, fishery muscles, Achilles tendon strength
Training action: Stand up for natural stand, hold the dumbbells naturally with both hands, lift up the heel, keep it in control to stand back to the standing position for 1-2 seconds, and perform the next round of action after 1 second of rest.
Training points: Do not lean forward because of the foot of the foot, the core is tightened.
Training action video:
Most popular Dumbbell recommendation
Best cast iron dumbbell set: Yes4all Adjustable Cast Iron Dumbbell
Affiliate Link
Dumbbell parameter
- Main material: cast iron
- Surface material: anti-rust paint
- Dignation type: adjustable weight
- Dignation: Round
Dumbbell Introduction
This classic dumbbell suit is made of cast iron with rust-proof paint on the surface.It provides excellent rust-proof effect and a certain non-slip.It is very suitable for trainers who pursue traditional training feel.The set provides two 14 -inch long and 1 -inch grip rods.It provides four 3 pounds with weights, four pieces of 7.5 pounds with weight, and 4 fixed rotation buckles to help users flexibly adjust the weight and safely, safely, safePerform a variety of training content.
Characteristic
- Use high-quality cast iron material
- There are rust-proof paint on the surface, anti-rust and durability
- Provide different weights, which can be flexibly adjusted by weight.
- Fixed rotation fixed buckle can be used safely
Best Rubber Bar Bell: Amazon Basics Rubber Encased Hex Dumbbell Hand Weight
Affiliate Link
Dumbbell parameter
- Main material: cast iron
- Surface material: rubber
- Type of weight: fixed weight
- Dignation: Hexagonal
Dumbbell Introduction
This hexagonal dumbbell is made of cast iron, and the surface layer of the weight sheet has a rubber wrap layer to protect the rust and scratch of the heavy pads.The diameter of the middle grip is 1.4 inches, with a deep texture, which can provide a more stable grasp of grasping grasping.Holding.The fixed weight of 30 pounds is suitable for multiple types of trainers and a variety of training content.The shape of the hexagonal weight film can be better placed on the ground and various planes, which is not easy to slide and causes the danger of injury.
Characteristic
- Use high-quality cast iron material
- There are rubber wrapped on the surface
- The handle has a deep pattern, with excellent anti-slip properties
- Hexagonal with heavy film design, provides more stability capabilities
Best polyurethane dumbbell: YES4ALL Premium URETHANE DUMBBELL
Affiliate Link
Dumbbell parameter
- Main material: stainless steel alloy
- Surface material: polyurethane
- Type of weight: fixed weight
- Dignation: Round
Dumbbell Introduction
This dumbbell uses stainless steel alloys as the main material.It is covered with polyurethane coating on the surface layer of the heavy weight sheet.It can not only protect the weight of the weight to prevent rust, but also protect the weight of the weight or smash the floor.It can provide long-term protection, not easy to deform or rupture.At the same time, polyurethane does not produce unpleasant odors.High-quality texture can bring a better training atmosphere to a professional gym.The middle end of the dumbbell holder has a large area of carving and anti-sliding texture, which is conducive to firm grip during training.
Characteristic
- Use high-quality stainless steel alloy as the main material
- Use polyurethane as a package material, durable and rust-proof and more advanced texture
Best club rubber dumbbell: AMAZON BASICS Neoprene Workout Dumbbell
Affiliate Link
Dumbbell parameter
- Surface material: club rubber
- Type of weight: fixed weight
- Dignation: Hexagonal
Dumbbell Introduction
This is a fixed dumpling dumbbell with chlorpromed rubber coating.The high-quality chloropy rubber material provides a comfortable and firm grip, optimizing the training body, and can protect the dumbbells from rusting or damaging the floor.A variety of fixed weights are provided in the same series, which are distinguished from different colors, and the weight of the dumbbells is clearly marked at both ends of the dumbbell weight, which is easy to identify.The hexagonal weight film design can make the dumbbells more stable on the ground, which is not easy to roll and cause danger.
Characteristic
- Use chlorine rubber as coating material, durable and comfortable feel
- Different weights have different colors and marks, which are easy to identify
Best ethylene dumbbell: Amazon Basics Vinyl Coated Hand Weight Dumbbel Pair Pair
Affiliate Link
Dumbbell parameter
- Main material: stainless steel alloy
- Surface material: ethylene group
- Type of weight: fixed weight
- Dignation: Hexagonal
Dumbbell Introduction
This is a dumbbell suit that is very suitable for family training or studio.One set provides 2 fixed dumbbells with fixed weight.It uses stainless steel alloys as the main material.The surface layer has ethylene base coating.It has good non-slip, and it can also show good durability in a variety of environments, helping you to better training through different weight dumbbells to shape a healthy body.
Characteristic
- Use stainless steel alloy as the main material
- The surface layer has ethylene base coating
- Provide a variety of fixed weight, and distinguish between different color schemes and marks, which is easy to identify
Best chrome dumbbell: Sunny Health & Fitness 33LB Chrome Dumbbell
Affiliate Link
Dumbbell parameter
- Main material: solid steel alloy
- Surface material: chrome coating
- Dignation type: adjustable weight
- Dignation: Round
Dumbbell Introduction
This dumbbell suit uses solid steel as the main material.The surface layer chrome has a high bright gloss.The grip rod of the dumbbell is covered with cross-carved texture, and it can provide excellent stable grip capabilities at any angle.Both sides are fixed to fix the different weights by rotating buckles, which provides three weights of weight, which can be flexibly matched and easily assembled.At the same time, it provides a plastic box that is easy to carry, which is convenient for carriers during travel.
Characteristic
- Use solid steel as the main material
- Chrome-plated on the surface, with high bright gloss
- Provide three weights with weight
- Use rotation buckle fixing, easy to adjust, safe use
Best dial-adjustable dumbbell: Adjustable Dumbbell Set Free Weights Dumbbell
Affiliate Link
Dumbbell parameter
- Main material: solid steel alloy
- Dignation type: adjustable weight
- Dignation shape: ten sides
Dumbbell Introduction
This high-quality dumbbell suit uses solid steel as the main material, which provides ten types of weights.It is assembled through the dial formula.There is no need to rotate the fixed buckle back and forth.The breeding plate and grip rod does not occupy additional space, which has both brackets and storage effects.Through the dial adjustment, a dumbbell can provide 10 weights to meet the needs of multiple types of people and multiple training methods.
Characteristic
- Using a special dial-formulating method, you can quickly adjust the weight
- Provide a variety of heavy weights, which can adjust ten types of weight weight
- Solid steel material anti-rust resistance durability
Best hexagonal dumbbell: Cap Barbell Coated Dumbbell Weight
Affiliate Link
Dumbbell parameter
- Main material: cast iron
- Surface material: rubber, chrome-plated
- Type of weight: fixed weight
- Dignation: Hexagonal
Dumbbell Introduction
This is a typical hexagonal dumbbell of “HEX Dumbbells”.It has a fixed hexagonal hexagonal with a hexagonal piece, which provides a larger weight to meet the needs of the use of high power trainers.The cast iron material, with rubber coatings in the heavyweight section, protects the weight of the weight, has chrome coating on the handle, provides high shiny and bright and has a good rust resistance, with a specific arc design and deep ones.Carving texture can help trainers get firm grip in training.
Characteristic
- Use cast iron material, the weight tablet with rubber coating, the handle with chrome coating, and providing excellent rust-proof ability and non-slip properties
- Large weight fixed weight design can meet the needs of the strong training trainer
Best square dumbbell: Peloton Dumbbells
Affiliate Link
Dumbbell parameter
- Main material: cast iron
- Surface material: polyurethane
- Type of weight: fixed weight
- Dign weight: square shape
Dumbbell Introduction
This high-quality dumbbell uses cast iron as the main material.The weight tablets have polyurethane coating, the texture is smooth and does not produce odor.At the same time, it can protect the weight of the weight to prevent rust, and protect the dumbbells and the ground when the dumbbell is placed on the ground.Special square design can be easily fixed on the ground to avoid rolling, help trainers to better fix the wrist when some movements such as dumbbell push-ups and improve exercise performance.
Characteristic
- Using polyurethane �� vent as coating, provides excellent feel and durability
- The design of the square weight tablet can provide better stability
Best square-shaped dumbbell: PowerBlock Sport 24
Affiliate Link
Dumbbell parameter
- Main material: solid steel
- Surface material: powder coating
- Dignation type: adjustable weight
- Dign weight: square shape
Dumbbell Introduction
This new dumbbell is designed with a square-shaped weight film.The special sales adjustment design can quickly and easily adjust the dumbbell weight.The weight tablet is 3 pounds as the weight span to provide a weight of 3 to 24 pounds to help traineersMultiple types of forces are more effective.The square design allows dumbbells to easily stabilize on a variety of surfaces.At the same time, the thin design makes the dumbbells more compact as a whole.The handle has a cushion protection design, which is not only non-slip, but also relieves the impact of the opposite wrist and reduces the risk of injury to the wrist.
Characteristic
- Special Introduction to Dumplings
- Provide more detailed weight and weight adjustment to adapt to different training
- Cash cushion handle design, non-slip and can protect the wrist