Adjustable dumbbells are long steel bars. They appear like a little barbell. The central part has a crosshatch mold which enables a good grip. Cast iron weight plates are added to the outer part of the bar to add up to the preferred weight, from 1 to 40 kg. The weights are fastened using clips. Fixed weight dumbbells are made of cast iron in the shape of a dumbbell. They may be coated with rubber for safety reasons. A cheaper variety is prepared by using a rigid plastic shell containing concrete.

Exercises

Dumbbells are very popular as they can be used in a variety of ways. The exercises are the Decline dumbbell bench press, Incline dumbbell bench press, Standing dumbbell side laterals, Standing dumbbell bent laterals, Standing front dumbbell raises, Incline seated dumbbell curls, Seated one arm triceps extension, One arm dumbbell rows, Squats with dumbbells, Lunges with dumbbells, Wrist extensions, Wrist curls, Back arches, Sit ups and Chinese press ups. The Bench Press is particularly popular. Beginners with little muscular strength can start by using less weight on dumbbells. Soon they will get accustomed to lifting low weights. Then, they can increase the weight attached on dumbbells. The increased weight causes a raise in muscular strength of the arm and forearm. Then they can aim for other gym equipments, which involve heavy weight lifting. Weight training proves useful to tone the muscles and provide proper shape to the body. It creates stamina to work a high intensity exercise.

Advantages and disadvantages

The advantages of using Dumbbells are that they can be used at home also and purchasing a pair does not cost much. They provide a natural motion to the elbows and wrist. They can provide stability to the joints with a total safe approach. One can try inventive modes of its use. Those who use barbells and some gym machines report less effective use of them. An efficient method is the use of dumbbells. But if there is some medical disorder a physician must be consulted prior to its use. Using dumbbells without gloves may develop hard skins on the palm.