Dumbbells are versatile, hand-held weights used in strength training, and can be used to effectively target specific muscle groups. They come in both fixed and adjustable weights, making them ideal for home and gym workouts. Actor Sharvari Wagh––currently preparing for her role in Yash Raj's Alpha, also starring Alia Bhatt, shared a few photos of her acing dumbbell workouts on Instagram.
In case you are new to the fitness space and want to incorporate dumbbells into your workout routine, we have you covered. We spoke to fitness experts to find out five exercises to get behind, and their benefits.
According to Shreedhar R, fitness expert at Cult, dumbbells improve muscle strength, enhance functional fitness, balance, and coordination by working each arm independently, reducing muscle imbalances, and engaging stabiliser muscles.
Improved strength, increased range of motion, enhanced stability and control, improved joint health and balanced strength, are some other added benefits that come with working out with them," said Arun Blm, cluster format head, Cult.fit, Mumbai and Pune.
He listed the following beginner-friendly exercises that benefit all fitness levels:
1. Dumbbell bicep curls
Hold a dumbbell in each hand with arms at your sides, palms facing forward. Curl the dumbbells up towards your shoulders, then lower them slowly. This exercise will help strengthen the biceps and forearm muscles, crucial for lifting and carrying objects. Focus on controlled movements to avoid swinging.
2. Dumbbell shoulder press
Hold a dumbbell in each hand at shoulder height, palms facing forward. Press the weights overhead, then slowly return to the starting position. It engages the shoulders, triceps, and upper chest, improving upper-body stability and reach. Engage your core for stability.
3. Dumbbell squat
Hold a dumbbell in each hand at your sides. Lower into a squat by bending at the knees, then stand back up. This exercise works the quads, hamstrings, and glutes, providing power for lower-body movements and helps with posture. Maintain a straight back and keep knees over your toes.
4. Dumbbell row
With a slight bend at the knees and a forward lean, pull a dumbbell in each hand towards your waist, then lower slowly. It helps build strength in the back, shoulders, and biceps, which supports proper posture and balance. This exercise also helps in counterbalancing the effects of sitting for long periods. Keep your back straight and pull with your elbows, not your arms.
5. Dumbbell chest press
Lie on a bench or floor with a dumbbell in each hand. Press them above your chest, then lower slowly. This exercise strengthens the chest, triceps, and shoulders, improving pushing power. A strong chest and shoulders help you execute these motions with more control and less strain. Keep the movements slow and controlled.
Common mistakes to avoid
Shreedhar said that people often end up bouncing the weights off the chest or locking the elbows at the top. "Using dumbbells is a fantastic way to build strength, but always start with lighter weights to master form, and avoid rushing through movements. Prioritise control to prevent injury," he said.
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