Dumbbells (or hand weights) are free weights that can be used individually or in pairs for strength training. Dumbbells help you build overall muscular strength and can be used for a huge range of exercises to target different muscle groups.
Dumbbells can be used alone or with a bench. Whatever muscle group you wish to target, there are numerous exercise options to reach your goals. You can perform hundreds of exercises with dumbbells alone. With the addition of a bench, this number increases further as you can perform exercises such as dumbbell bench presses and lying flys, which target your chest, triceps and shoulders. A bench can also come in useful as an additional, optional support for other dumbbell exercises.
Different Types of Dumbbells
Dumbbells are available in a wide range of shapes, sizes and designs to appeal to different needs and preferences.
- Fixed weight dumbbells: are weights created in a dumbbell shape. Inexpensive varieties consist of pro-style, Chrome and Round or Hexagonal Iron Dumbbells. Hexagonal Rubber, and Neoprene Dumbbells are coated with neoprene for comfort and safety.
- Adjustable / Selectable /Spinlock Dumbbells: These dumbbells are not a fixed weight, and can be adjusted depending on the needs of the user. Selectable dumbbells (such as the popular Bowflex Selecttech) are adjustable weight dumbbells that are easily changed when resting in a dumbbell stand. This is done by adjusting the number of plates that follow the handle when lifted e.g. by turning a dial or moving a selector pin. The benefit is that you do not need to manually add or remove weight plates or purchase multiple sets. This also makes them very space efficient. The stand also doubles as storage for the additional weights not being used for a particular exercise.
For many people, buying a set of dumbbells is their first step toward strength training at home. That's a great place to start, since dumbbells are inexpensive, require little space, and are easy to use. They're available in an awesome range of weights, from cute little one-pounders to Olympic behemoths, so everybody can start at their own level.
If you're new to strength training, ntaifitness.com carries posters and The Great Dumbbell Handbook to help you get started. Always do five to ten minutes of aerobic warm-up to loosen up your muscles. Use only as much weight as you can handle while maintaining perfect form. Lurching through a set of reps with too much weight won't help you reach your goals and might lead to injury. Aim for smooth, controlled motion with a weight just heavy enough to lead to near-failure on the last rep.
Ntaifitness also carries adjustable dumbbells that are perfect for small spaces, and dumbbell handles in Olympic and standard widths.
At ntaifitness.com, we carry an excellent assortment of dumbbells to get you started. Twelve-sided or hexagonal dumbbells won't roll when you set them down. Rubber or vinyl dumbbells look attractive and quiet clanging metals.Adjustable dumbbells let you change the weight without having to buy several sets. Many of our dumbbells are ideal for Hotel Fitness Centers and Hotel Exercise Rooms.
Ntaifitness offers a full lineup of dumbbells in a variety of materials and shapes including cast iron hex dumbbells, rubber hex dumbbells, round rubber dumbbells, and vinyl coated and neoprene dumbbells. Buy dumbbells individually by the pound, in sets or purchase a dumbbell package including dumbbell sets with storage racks and weight benches.