Dumbbell Training to Build Muscle Strength and Size

Dumbbells, the often-neglected piece of exercise equipment seen at gyms and in homes. Serious weightlifters and exercise enthusiasts don't use those short, "inferior" little bars, right? Wrong!

Dumbbell training provides some phenomenal benefits compared with barbells, kettlebells, exercise machines, and other types of resistance training tools. In fact, the advantages of dumbbell exercises may come as a surprise to most, even to avid gym goers who certainly know their way around the weight rooms.

It's not that dumbbells are inconspicuous. In most gyms these little (well, sort of) powerhouses line the walls in the free-weight section of any serious gym and should definitely be part of your home gym.

Why Dumbbells?

Here are four advantages of dumbbells:

1. Dumbbell training allows more freedom of movement at the joints compared with a fixed barbell grip. One example: Compare the barbell bench press with the dumbbell bench press. Dumbbells allow for freer wrist and elbow movement.
2. Going to the gym to use the machines, the barbells, and the dumbbells is great. But some people sometimes prefer a home gym. Dumbbells are fantastic space savers. You don't need to build a home add-on or clear out a room like with bulky barbells and large machines, although that might be really fun. Dumbbells can be hidden or stored away while still providing a broad range of resistance-training options.
3. Dumbbells are individualistic. That means you can do unilateral dumbbell training on one limb or one side of the body to address possible strength imbalances. It also forces a weaker arm to perform its own share of the work, a form of muscle-building equity. Barbell exercises can allow a stronger arm to make up some of the difference during lifting.
4. Dumbbells can provide different options when a repetition is missed because each hand controls its own weight rather than both hands being connected to one bar. How a lifter safely ends a failed repetition depends on the exercise, load, surroundings, and equipment being used.

How Do I Use the Dumbbells?

Here are some example exercises to send you on your way to some muscular results:

Back Exercises

Starting from the back, literally. Some of these exercises are self-explanatory.

• Stiff-Legged Dumbbell Deadlifts are the same basic movement as the stiff-legged barbell deadlift, but with dumbbells.
• Bent Over Two-Dumbbell Rows are similar to the bent-over barbell row. Bend forward while maintaining control of your torso and row the dumbbells toward your body.
• Front Dumbbell Raises are done standing up by lifting your arms forward and up. Alternate lifts between the right and the left arm.

Chest Exercises

Next the chest. Do these on a weight bench that can incline. These are great for the pectorals and the triceps.

• Flyes are done with arms slightly bent, not locked straight. You can do these on either a flat bench or an inclined bench.
• The bench press with dumbbells can also be done on both a flat and inclined bench.

Leg Exercises

Now the legs.

• Split Squat with Dumbbells is done with one leg positioned forward and the other behind while holding the dumbbells at your side.
• Dumbbell Goblet Squat is done by holding a single dumbbell securely in front of the chest. Then do squats.
• Dumbbell Lunges are done just like regular lunges, except you're holding dumbbell weights.

Shoulder Exercises

Now the shoulders.

• The Dumbbell Shoulder Press is done while sitting down. It's similar to the Military Press but with dumbbells and allows each arm to move independently.
• The Seated Side Lateral Raise is done by lifting the dumbbells to the side, like you're trying to fly. This emphasizes the side deltoids in the shoulder muscles.

Most conventional barbell exercises can be done effectively with dumbbells. Dumbbells, however, also require the lifter to stabilize and control each weight independently.

Where Can I Purchase Dumbbells?

IRON COMPANY carries a broad selection of dumbbell equipment for different training environments and applications.

You name it: Chrome Dumbbells, Compact Dumbbells, Iron Hex Dumbbells, Neoprene Dumbbells, Pro-Style Dumbbells, Solid Head Dumbbells, Rubber Hex Dumbbells. We got it.

About the Author: IRON COMPANY Editorial Team

The IRON COMPANY Editorial Team creates and maintains buyer-focused content for gym equipment, gym flooring, cardio equipment, strength training equipment, free weights, and related fitness facility solutions. Our content is developed to help residential, commercial, government, military, school, institutional, and facility buyers compare products, understand key specifications, avoid common buying mistakes, and make more informed purchasing decisions. When appropriate, content is reviewed against manufacturer information, product specifications, IRON COMPANY category knowledge, and current purchasing considerations before publication.