Dumbbell Training Exercises

While some people enjoy high-tech exercise equipment, in some ways, dumbbell training exercises are far superior.

Historians such as Jan Todd, author of The Iron Game History believe that dumbbell training dates back to the ancient Greeks. Apparently, the wrestler Milo of Crotona is considered to be the father of progressive resistance exercise. Legends tell us that Milo increased his strength by picking up and walking with a calf every day. As the calf became bigger, Milo's load would increase. In his book titled The Super Athletes, author David P. Willoughby tells us that Milo won the championship six times at Olympia and seven times at Pythia.

Dumbbell and barbell training was popular in America until the 1960s. As machines such as Universal Gym and Nautilus stepped into the grandstand of the fitness industry, gym owners were seduced by the idea of equipment that isolates specific muscle groups, while restricting other ones. Dumbbell training experienced a brief Renaissance in the 1980s, with the popularity of Arnold Schwarzenegger's Pumping Iron. Unfortunately, this was the dawning of the age of high technology and dumbbells were once again overshadowed by equipment with computerized readouts and other seemingly impressive features.

The functional training theory of exercise gained popularity in the latter part of the 20th century. Proponents of this philosophy of exercise believe that you should train movements, not muscles. They argue that the muscle groups that are restricted by high-tech machines are actually important for health and fitness. For example, many machines have seat belts which restrict the movements of the lower back. However, lumbar stability is the function of the deep core muscles. Eliminating their need can cause these muscles to atrophy.

Since dumbbell training exercises do not involve any superficial means of stabilization, the core muscles must be activated during performance. Dumbbell exercises also allow for training in various planes of movement, as well as multi-joint and multi-muscle exercises. For example, you can simultaneously perform a lunge and a biceps curl or a squat with an overhead press.

If you can't afford a gym membership, you can purchase a set of dumbbells for home use. Some companies even make variable resistance dumbbells, which allow you to adjust the weight of a single dumbbell by pressing a few buttons. If you are new to exercise, consider some of the dumbbells that can be filled with water. These are also efficient for frequent travelers.

Although dumbbell training exercises are usually performed on a weight bench, you have a number of options. You can also perform these exercises on a stability ball, a balance board, an exercise disk or a bosu. In some cases, you may have use a lighter weight when performing dumbbell exercises on a balance device. However, you can use an integrated training method. Use a stable device to perform the exercise with a heavier weight. Then, lighten the workload and perform the same exercise on a balance device.

Although most people associate dumbbell exercise training with the upper body, they can also be used for leg and abdominal exercise. For example, can add challenge to an abdominal workout by holding a dumbbell against your chest while performing crunches. If you are performing your abdominal exercises on a stability ball, you can do a combination crunch and pullover.

• Begin by lying on the ball, with your head in contact with the ball's surface.
• Hold one weight with both hands, keeping your arms straight.
• Inhale and raise the weight over your head. Imagine that your abdominals are a zipper being pulled upward. Perform a small nod of your head.
• As you exhale, engage your core muscles and lift your head and shoulder off the ball. Simultaneously lower the weight toward your legs.

You can place the dumbbell on your inner or outer thigh while performing side leg exercises. For butt work, kneel on all fours and place a light dumbbell in the groove of one knee. Squeeze your butt as you lift the leg.

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