Dumbbells are free weights used for weight training. They come in different shapes and sizes—from the classic cast iron dumbbells you see on weight racks at the gym to selectorized options that let you adjust your weight load in seconds.
Benefits of Dumbbell Exercises
Lifters often skip dumbbell exercises in favor of the barbell, which allows for bigger loads. But dumbbell training has its own set of advantages, including:
- Versatility – Dumbbell exercises are excellent for both compound and isolation exercises—from reverse flies to dumbbell squats. Holding a free weight in each hand gives you greater range of motion and makes it easier to isolate specific muscles.
- Muscle activation – Dumbbells require greater stabilization. By forcing you to focus on form—not just how much you can lift—dumbbells help you activate specific muscles and muscle groups.
- Corrects strength imbalances – Dumbbells are ideal for correcting muscle imbalances since they allow for both bilateral and unilateral movements. And by forcing you to work your weaker muscles, they can help prevent strength imbalances from happening in the first place.
The Problem with Most Dumbbell Wrist Straps
The heavier weights you lift, the more hand and wrist support you need. Look around at the gym and you’ll see lots of weightlifters using all kinds of straps, hooks, and gloves.
Many of the dumbbell straps you find online are simple pieces of sewn cloth or leather that loop around the wrist and the bar.
These products claim to make it easier to get control over heavy weights, but many are poorly designed. Low-quality dumbbell wrist straps are uncomfortable to use and may even increase the risk of injury.
Different Types of Dumbbell Exercises
There are dozens of dumbbell exercises, each targeting different areas of the body and specific muscles or muscle groups. We won’t list them all here, but here’s a sampling of some of the most popular exercises using dumbbells.
- Dumbbell row – Also known as the dumbbell bent-over row, this exercise targets the big muscles of the back.
- Dumbbell step-up – Targets the quads; increases strength and stability.
- Dumbbell squat – A powerful compound exercise, dumbbell squats target the quads, glutes, hamstrings, and calves.
- Dumbbell pullover – Mainly works the pecs, but also the lats, teres major, triceps, and anterior deltoids.
- Dumbbell Romanian deadlift – This deadlift is done with slightly bent knees, which works the hamstrings and glutes more than a stiff-leg deadlift.
- Dumbbell bench press – Whether you do it on a bench or the floor, this move targets your pecs, anterior deltoids, triceps, and biceps.
- Hammer curl – By activating different muscles than bicep curls, hammer curls can improve your grip strength, preparing you for more challenging moves, including deadlifts.
- Reverse fly – This move works the rhomboid muscles in your upper back and shoulders; a stronger upper back reduces the risk of back injuries.
- Dumbbell seated calf raise – This move strengthens a variety of muscles in the lower legs. Dumbbells add weight to help you build even more muscle.
- Dumbbell shoulder shrug – This move targets the traps and medial deltoids.
FIND YOUR VERSA GRIPPS FOR DUMBBELL TRAINING!
Versa Gripps: The Only Accessory You Need for Dumbbell Exercises
Versa Gripps are a game changer when it comes to weightlifting performance and safety. They’re the best wrist straps for dumbbells, hands down.
Versa Gripps are like straps, hooks, and gloves, all in a single product. Our team cares about your success. We’ve worked hard to create a dumbbell wrist wrap that improves your form and supports your hands and wrists—so you can lift heavier weights.
- Improves Mind-Muscle Connection – Versa Gripps improve your mind-muscle connection by allowing you to concentrate on the movement without worrying about your grip. They’re the only lifting straps for dumbbells you’ll ever need.
- Reduces Grip Fatigue – Versa Gripps feature proprietary, custom-engineered non-slip material to help you get a better grip. And with built-in arch support and a quick-release safety feature, Versa Gripps help you lift safely while reducing your risk of injury.
- Keeps You on Track – Versa Gripps are designed for quick-move transitions. It’s why they’re top-rated dumbbell straps used by athletes all over the world, including Olympians. Simply twist the grips to move seamlessly from one exercise to the next. No stopping to adjust your gear.
