Best exercises to execute with dumbbells

By PENDA HONEYGHAN

Monday, December 10, 2018

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DUMBBELLS are among the most common, most versatile weights that are used for fitness. This, personal trainer and fitness instructor at Hard End Fitness factory on Ardenne Road, Gisel Harrow, said is linked to the fact that they are the most accessible free weights. As such, so they're the first thing most people tend to try both at home and in the gym.

“Dumbbells strengthen your core and stabilise muscles which keep you steady while you perform the movements, and can help prevent injury. They can also be used in a variety of exercises which makes them easy to incorporate in exercises in the gym as well as at home,” Harrow advised.

Below, Harrow shares some of the best exercises to execute with dumbbells.

Bicep curls

To execute the bicep curls, hold a pair of dumbbells in front of your thighs with your palms facing out. Then slowly curl the dumbbells up to your chest and then keeping your arms close to your side, slowly let them back down again. Do this for three sets of 12 repetitions.

Lunges

Holding dumbbells by your sides, take a big step forward and lower your body until both knees are bent at 90 degrees. Then push up through the front leg and return to the starting position. Do three sets of 12-15 for each leg.

Overhead press

This particular exercise can be done either seated or standing. To execute you will hold a pair of dumbbells by your shoulders with your elbows out to the sides bent at a 90-degree angle. Now, extend your elbows and press the weights overhead, then slowly bring them back to the starting position. Do three sets of eight to 12 repetitions.

Bent over rows

Stand with your feet shoulder-width apart then bend your knees and lean over from your waist, while keeping your neck lined up with your spine. Let the dumbbells hang with straight arms, then slowly bring them up to your chest by squeezing your shoulders together. Do three sets of 12 to 15 repetitions.

Front squats

Hold a pair of dumbbells up by your shoulders with your elbows by your sides and palms facing each other. Now lower yourself into a squat until your thighs are parallel with the ground then drive yourself back up to the starting position. Do three sets of 12-15 repetitions for this exercise.

Dumbbell Russian twist

Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms (twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid.

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