The world of fitness can sometimes be big and confusing, so to help break things down we’ve put together a crash course in the A-Z of dumbbell exercises, terminology, and equipment.

A - Adjustable Dumbbells

A whole set of traditional dumbbells can be too costly for most home gym owners. Adjustable dumbbells save you time, space and money without sacrificing performance - a staple of any home gym.

B - Bent Over Rows

The single-handed nature of dumbbells means you can get a greater range of motion than with a barbell, which makes them excel at back exercises like the classic bent over row.

C - Cardio

Using Hand Weights can help make your cardio even more effective, try doing exercises like the burpee with a pair of 2kg dumbbells for a real cardio workout!

D - Drop Sets

A drop set is performed by lowering the weight between each set, letting you keep working at maximum intensity. Dumbbells are perfect for this, simply pick up a new pair and go!

E - Exercise Selection

Just about any exercise that can be done with a barbell can also be performed with a dumbbell, plus dozens more on top of that. Read our free dumbbell exercise guides to find hundreds of illustrated exercises.

F - Farmer’s Carry

The Farmer’s Carry is an amazing trap and forearm builder, and is performed by holding a dumbbell in each hand and walking for either a set distance or time, or until your arms give out.

G - Grip Strength

From wrist curls to reverse curls, dumbbells are the perfect choice for those of you looking to work on your grip strength and get big forearms!

H -  Hex Dumbbells

Hex Dumbbells have a hex shaped head with flat sides, allowing you to use them as a handle for everything from pushups to L-Sits. They also don’t roll away in-between sets, which is a nice bonus!

I - Isolation Exercises

Dumbbells are the king of isolation exercises. They can be used to target smaller muscles that get missed in the big compound movements, like the rear delts, forearms, and abs.

J - Joint Health

Dumbbells allow your wrist and shoulder joints to rotate freely, making them a great choice for anyone who struggles with discomfort when using a barbell.

K - Knurling

Knurling is the textured pattern engraved into a metal barbell or dumbbell handle to give you a better grip. Some dumbbells have rubber handles, but knurled ones allow you to keep a firm grasp on the dumbbell as you use it, and they don't get slippery from sweat.

L - Loadable Dumbbell Handles

Got some weight plates at home? Loadable Dumbbell Handles come in 1”, 2”, or 30mm sizes.

M - Mobility Exercises

Dumbbells allow you to reach deeper ranges of motion compared to some other gym equipment, making them perfect for working on your mobility and flexibility with lighter weights.

N - Neutral Grip

Many dumbbell exercises such as the Hammer Curl, Arnold Press, or Dumbbell Row incorporate a neutral grip. This simply means that your palms should face towards each other, like they do when you stand normally.

O - Overhead Press

The Overhead Press is a great shoulder builder, but can cause rotator cuff issues for some people. Performing it with dumbbells instead of a barbell allows your shoulder joint to move freely, reducing the risk of injury or shoulder impingement.

P - Package

Check out our Dumbbell Packages that come with weight benches, barbells, or storage racks. You get all the equipment you need for a great full-body workout without breaking the bank (or taking up too much space!)

Q - Quick Change

When using loadable dumbbells bars you frequently need to add and remove plates. This can be done in a flash.

R - Rack

If you opted for a set of dumbbells, then a Dumbbell Storage Rack is a must-have. Not only does it keep your dumbbells organised, it also gives you an elevated surface to start and stop each set or exercise from.

S - Soft Touch

Soft Touch dumbbells are lighter weights of up to 10kg made of durable and comfortable soft rubber, ideal for cardio or HIIT sessions.

T - Triceps Extensions

A great tricep builder - hold a dumbbell with both hands, lower it behind your head by bending your elbows, then extend your arms to raise the weight back up.

U - Unilateral Training

By working only one arm or leg at a time with dumbbells, you can prevent muscular imbalances to ensure an evenly strong and aesthetic physique.

V - V-Up with Dumbbell

If you’re looking for a defined 6 pack, then the V Up is a great option. Lay flat on your back with your hands outstretched behind your head, holding a dumbbell with both hands. Keep your arms and legs straight as you raise them up to touch your feet or shins with the dumbbell.

W - Weight Bench

A weight bench is a must have for any home gym, increase the number of exercises you can do by upgrading to a FID bench.

X – X-Frame Physique

An X-Frame is a type of physique that has broad shoulders and developed lats alongside large, almost oversized quads to create a physique that resembles an X. This is in contrast to the more classic V-Taper. Whatever your physique goals, dumbbells can help you achieve them.

Y - Y Raise

The Y Raise is a great rear delt exercise. Lay with your chest supported on a 45° adjustable bench with a dumbbell in each hand, and raise your arms up into a Y shape, then lower them back down.

Z - Zone Training

Heart Rate Zone Training is a type of cardio which involves monitoring your heart rate and adjusting your training for each “zone” of bpm, and can include running, kettlebell, and dumbbell exercises. For more information on Zone Training check out our blog post on it here.

There you have it, a quick A-Z of Dumbbells.

Now you have plenty of exercises, equipment recommendations, and terminology explanations to help you on your fitness journey!

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Tags: Equipment > Dumbbells