Most of us when plan to go for muscle building or even the basic fitness program a panoramic image of gym equipped with a number of treadmills, rows of Ellipticals & Cross Trainers, squat racks, barbells, bench press etc. Seldom does anyone pictures the poor dumbbells that although find the last place on everyone’s list but are the most important ingredient in a perfect weight training. In this article I am going to share some of the prominent workouts that could be pursued with the simple use of dumbbell alone. Why I chose to talk about dumbbell workouts? You might ask. I did so because I noticed the negligence of this wonderful and simple tool by the novices in gyms and I am aware that its functionality in a wholesome workout routine is beyond imagination, so I decided to bring it to the centre stage. Now let us begin with the detailed analysis of the exercises we may do with this little master.
- Dumbbell Bench Press: Generally done using barbells it is used to affect the anterior chest but the lesser known fact is the best tool to actually develop the pectoralis major, pectoralis minor, serratus anterior and sub-clavius are dumbbells. The technique and effect could be understood from the adjacent picture.
- Biceps Curl: Particularly beneficial for bicep and tricep muscles it is the easiest exercise done through dumbbell. Every beginner who buys a pair of dumbbells for workout at home is well acquainted with the procedure to do this but not about the benefits it has.
- Dumbbell Shoulder Press: It has the impact on the deltoids, a thick shoulder muscle that has grabbed its name from the Greek letter (Delta). Apart from that it also improves trapezius, triceps and rotator cuff muscles and all this with the use of the same old pair of dumbbells.
- Bent-Over Row: Beware as this one is not for beginners due to high risk of serious damages if not done in right manner. However the benefits outweigh the risk involved. It is beneficial for back & shoulders. Keep your back straight and knees slightly bent to target the lower back without much strain.
That been said the gym non goers might assert “why should we bother?” Let me quote from the research of Cancer Epidemiology Biomarkers and Prevention whereby it was found that
“Higher levels of muscular strength are associated with lower cancer mortality risk in men, independent of clinically established measures of overall and central adiposity, and other potential confounders.”
So the choice is yours, but I would suggest that in the present scenario you should go ahead and register with Fitholic Gym today which is one of the finest gym with superb hygiene, ample space and brilliant trainers and located in the centre of Pashchim Vihar, Mianwali Nagar, Guru Harkishan Nagar and other adjacent areas of west Delhi. Don’t wait as the fitness won’t wait forever.