Dumbbells - the All-Rounder for Your Home Gym
Dumbbells in a set are perfect for getting started in the world of strength training as they can be used in a variety of ways. However, they are also a welcome change from training with barbells for workout pros. Dumbbells also have several advantages over classic barbells:
- The biceps muscle is worked harder when training with dumbbells than with weight machines or barbells. In general, exercises with dumbbell sets require greater stability, which activates more muscle fibres.
- Training dumbbells allow you to better recognise differences in the left and right parts of the body and counteract them more effectively.
- They offer a greater range of movement and enable a variety of exercises.
- They take up significantly less space and fit in every corner.
Finding the Right Dumbbells: What You Should Look out for
In our range you will find the right set for every level, from vinyl aerobic dumbbells to automatically adjustable dumbbells and complete sets with stands. Particularly practical are the modular sets, where a barbell can also be converted into a dumbbell - this allows you to do particularly versatile and functional strength training. Choosing the right dumbbell set depends on your personal fitness level, age and training goals. As a general rule of thumb, 5 - 10 kg dumbbells are sufficient for beginners who want to train their arms, while you need at least 10 - 20 kg per dumbbell for a full-body workout to achieve optimum muscle growth.
The Right Training with Dumbbells
You have chosen the right dumbbells, now it's time to put together a training plan. Less is more: the key to dumbbell training is the technique and not the weight of the weight plates. Make sure you perform the exercises carefully and in a controlled manner. It's also better to train two to three times a week rather than overloading yourself with a single workout. In the first 6 - 8 weeks, you should train at least 2 to 3 times a week. For professionals, 4 - 5 a week is ideal.
With light dumbbells, you should repeat each exercise approx. 12 - 15 times. With heavy dumbbells, you can reduce the repetitions to 6 - 8 times. Rest for about 60 seconds after each set and repeat the exercise sets 3 times. It is best to start with strength exercises for the extremities and then move on to exercises for the core. As with any sport, a short warm-up phase is essential to prevent injuries and minimise muscle soreness.
Strength training with dumbbells is extremely versatile. The following overview shows you which exercises you can use for which muscle groups:
- Squats: trains the thigh and gluteal muscles
- Bench press: trains the chest muscles and triceps
- Rowing bent over: Trains the large back muscle as well as the gluteal and hamstring muscles
- Shoulder press: Trains the deltoid muscle and the triceps
- Bicep curls: trains the biceps and upper arm muscles
- Triceps stretches: trains the triceps and the elbow flexor muscles
In addition to the right dumbbells, you will also need a weight bench for bench presses and floor mats to protect your floor from scratches and dents. To promote optimal muscle growth, we also recommend that you consume sufficient protein, for example in the form of shakes or bars.
