Dumbbell training: Basic exercises for training with dumbbells
Even if the many different devices and machines that can be found in fitness studios have their right to exist, there are still enough reasons that you should mainly train with free weights in the form of dumbbells and barbells (see also our article Machine training vs. Dumbbell training). One of these reasons is that you can use dumbbells not only to target individual muscle groups, but also to train entire body groups with just one exercise. Most basic exercises, such as dumbbell squats or the so-called deadlift, also strengthen your cardiovascular system if performed correctly and also contribute to optimal posture and more basic strength. But at the latest for people who do not want to train in the studio, but at home, dumbbells and barbells should be the best choice anyway. So that the entry into the world of training with free weights is as easy as possible for you, here are some basic exercises with which you can train all main muscle groups individually as well as your entire body with dumbbells and barbells.
Tip: Always during dumbbell training Trainingshandschuhe wear!
Dumbbell training: the chest
The classic among the dumbbell exercises for the chest is and will of course remain the bench press, which you can do with either a barbell or two dumbbells. In addition, with the bench press, depending on the weight bench used, it is possible to vary the angle of inclination of the bench and thus put different strain on your chest muscles. For example, with an angle of inclination of 35 or 45 degrees and more, the upper area of your chest muscles is trained, whereas with a negative angle, the load acts more on the lower area. Another variation that the bench press offers you is the distance between your hands gripping the bar or pressing the dumbbells up or down. In general, your chest muscles are trained almost in isolation at a large distance, whereas your shoulders and triceps are also more involved in the exercise at closer distances.
Dumbbell Training: The Shoulders
Without a doubt, the front press or military press, as this exercise is also called, is one of the most important shoulder exercises. As an alternative to the front press, the so-called neck press, in which you press the barbell upwards from your shoulders rather than in front of your head, should be mentioned. Both exercises can be done while sitting, although there are several reasons that you prefer to do them while standing. It should also be noted that you do not necessarily have to use a barbell, but of course you can also use two dumbbells.
Dumbbell training: the back
As you surely know, the back is made up of several muscle groups. In addition to the latissimus dorsi muscle, which is the technical term for the large or broad back muscle, these muscle groups also include the upper and lower back extensors. You can train all of these and the other back muscles with the so-called deadlift, in which you repeatedly lift a barbell or dumbbells off the floor with your arms straight and then lower them again. It is important that you keep your back as straight as possible during the entire exercise. You should also never push your legs all the way through. This also applies if, in addition to your back, you want to train the back of your thighs by not crouching down during the deadlift, but moving the dumbbell down or up by leaning forward and straightening your upper body again.
Dumbbell training: the legs
As noted earlier, deadlifting also works your legs to some extent. The ultimate among dumbbell exercises for the thighs is and remains the classic squat, in which the barbell rests on the shoulders in the neck and is also supported or fixed with the hands. Even if you can ultimately vary the distance between your feet and not least train your thighs differently, at least at the beginning it is advisable to stand about shoulder-width apart. It is also advisable not to crouch down all the way down when doing the squat push the dumbbell back up as soon as your thighs are roughly parallel to the floor. It should be noted that many athletes prefer deep squats, in which the knees are bent over 90 degrees.
Tip: You can find more training aids for your training in our shop in the category Equipment & Ausrüstung.
Final note for training with dumbbells
The exercises mentioned here were of course just a few examples of the many recommended dumbbell exercises that exist. However, they are considered the most important basic exercises, especially since you not only isolate individual muscle groups with them, but also train entire muscle groups up to your entire body. In addition, these are probably the best exercises when it comes to increasing your basic strength and quickly gaining impressive muscle mass. However, this does not mean that you cannot include other exercises in your training plan, especially since there are many other effective dumbbell exercises and you should vary your training plans at certain intervals anyway, otherwise your progress could stagnate.
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