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Benefits of training with dumbbells

 Benefits of training with dumbbells

An essential bodybuilding accessory, dumbbells have many advantages. As an alternative or in addition to other fitness equipment, it makes you benefit from its flexibility and versatility, allowing you to perform a variety of exercises. Affordable, space-saving and practical, they are aimed at novice and professional athletes alike. Suitable for home training, it gives you the opportunity to strengthen your muscle mass, work on coordination and get rid of calories.

Lots of exercise options with free weights

Thanks to its small size, free weights at home keep the volume to a minimum and harmoniously fit into your inner world. Numbered, like all references in our collection, it allows for easy and organized storage. Hexagonal, hexagonal dumbbells from Technogym offer the advantage of not rolling on the ground and therefore are suitable for any type of surface, in addition to ensuring better safety. Composed of a rubber or neoprene coating, they ensure a firm grip and avoid the risk of shock. Its cast iron composition is a guarantee of resistance and durability, like the high-end stainless steel versions in our catalog,

Appropriate accessories for job training

Whether you're looking to strengthen your muscle mass, work your endurance, lose weight, or start a rehabilitation program, dumbbells make you benefit from their versatility. Suitable for strength training as well as cardio, it allows you to achieve your various personal goals. The key is knowing how to use it well, because its flexibility and technique give you the possibility to perform a wide variety of movements. As free weights, dumbbells work the stabilizing muscles and thus allow you to work out the entire muscle chain.

10 examples of dumbbell exercises

If free weights give you the opportunity to strengthen the muscles of your entire body, here are 10 exercises that are suitable for each goal:

bend the arm

The most famous and widespread exercise is the "curl" exercise, which is lifting dumbbells to strengthen the biceps. To do this, hold a free weight in each hand, keeping your arms at your sides and your back straight. Second, raise the dumbbells to the shoulders only with the forearm and elbow block, which acts as a stabilizing muscle.

lateral arm lift

This exercise is aimed at strengthening the deltoid and trapezius muscles, and consists in raising two simultaneously on both sides of the chest towards the same horizontal axis. The movement is carried out with the arms pulled out and slightly bent at the elbow, in order to avoid affecting the joints.

If you are kayaking for the first time

Effective in building back muscles, rowing exercises the trapezius muscles and the broad dorsal muscles. To perform the exercise: Take a dumbbell in each hand and tilt your body forward by bending your knees and keeping your back straight. In the second step, make sure that the position of your legs gives you proper stability, then bring the dumbbells to the chest, then slowly return to the initial position.

bench press

If dumbbells are directly supplementing bench weights, the bench press is an excellent starting point for circuit training. To coordinate the chest and triceps: Take short weights, lie on your back and simultaneously push the weights toward the ceiling, before returning to the initial position with a controlled movement. As with the lateral arm raise, always keep the elbow bent to avoid injuring the joints.

pull lo

The jacket is ideal for strengthening the back and broad chest. To do this: Get into a semi-recumbent position on a bench, that is, your hips are slightly off the bench and your feet are flat on the floor for stability. Second, hold one end of the dumbbell with both hands clasped together. Finally, bring the dumbbells behind the head and bring them back to the chest a few times.

military press

Sitting or standing (if you have an advanced level), the military press consists of raising both dumbbells simultaneously toward the ceiling. This exercise allows you to work the chest muscles, triceps, trapezius and deltoids at the same time. The principle is exactly the same as in the bench press. Only your position changes: sitting or standing.

bench climbing

While dumbbells can also strengthen the muscles of the lower body, the dumbbell exercise for the top gives you the opportunity to build the muscles of the thighs and legs. The exercise is relatively simple: Take a dumbbell in each hand, sit on your bench while keeping your back and arms straight, then come back down.


To strengthen the gluteal muscles, hold a dumbbell in each hand with your back straight, then take a step forward, bending your main leg, until you are on the balls of your supporting leg. Then, slowly straighten out, squeezing the heel of your main leg, keeping your back straight.

Calf extension

To strengthen your calf muscles, take a dumbbell in each hand and place your front foot on a raised support a few centimeters high. Second, keeping your back and arms straight, raise your heels to get the maximum height, then slowly come back down, controlling your movement.

Hammock no Kettlebell

With physical work done, dumbbells are very good cardio exercise accessories. If your goal is to lose weight, try the kettlebell swing, an exercise that uses a weight with a handle shaped like a handle. Hold the bell with both hands, raise it in front of you, arms straight. Then, lower it between your legs, to the back of your buttocks, then back, and repeat the same rocking motion a few times.

Choose the right dumbbell

In order to get the most out of dumbbells and enjoy all their advantages, pay close attention to their quality. Each model differs in design, shape and materials. Complicated polymerization and welding process products, our dumbbells are designed in one piece, thus avoiding the risks of playing or breaking. Scratch-resistant and non-slip handle ensures a firm grip. Strong and durable, our cast iron discs retain their properties for a long time.

In addition to intrinsic quality, the choice of dumbbells depends on your level, profile, and goals. If you are a beginner, first choose the lighter forms, 2-4kg, before moving on to the 5-8kg free weights. The levers, which are widely used in the bench, are a good start for beginners. Available with an "EZ" strap, as in our catalog, it keeps your elbows and wrists secure, and is especially suitable for you if you have a slim figure. Finally, your choice of weights will depend on your goal. If you are looking to strengthen your muscle mass, choose heavy models that are suitable for slow exercises. If you want to lose weight, choose light dumbbells designed for quick movements.


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