What Kind of Resistance Do Dumbbells Provide?

Spice up your workout with resistance training and bring yourself one step closer to a strong, toned body. The use of dumbbells allows you to incorporate resistance training into your exercise routine. Working out with dumbbells targets major muscle groups and can help improve your strength and endurance. Replace the need for expensive exercise equipment with a simple set of dumbbells.

  1. Description

    • Dumbbells are a type of free weight used for exercising. Unlike barbells, which are longer and must be grasped with two hands, dumbbells are single, hand-held weights. They can be used one at a time or as a pair, with one in each hand. Dumbbells come in a variety of sizes ranging from five to 150 pounds each and are made from materials including plastic, metal and concrete.

    Function

    • Bicep curls isolate the biceps brachii muscle.

      Resistance training causes muscles to contract against an outside resistance such as dumbbells, exercise bands or your own body weight. The resistance causes microscopic tears to the muscle cells, which is known as catabolism. The muscles then regenerate, increasing in strength, which is called anabolism. Dumbbells provide fixed resistance because the amount of weight you lift remains constant throughout the range of motion. Consider an exercise such as the bicep curl, using a 5-lb. dumbbell. The dumbbell provides the external resistance. You are lifting 5 lbs. as the dumbbell is raised toward the shoulder. The weight remains fixed at 5 lbs. as the dumbbell is lowered back to the starting point.

    Benefits

    • Use dumbbells to perform a multitude of exercises targeting muscle groups in both the upper and lower body. Regular use of dumbbells can improve muscle strength, which may help preserve and build bone density. Exercising with dumbbells may also increase endurance and boost metabolism.

      Dumbbells' relatively small size makes them convenient option for an exercise enthusiast with limited space for storing and using equipment. Dumbbells also provide a more affordable alternative to exercise machines.

      A workout with dumbbells typically takes 10 to 15 minutes, a shorter span than you'll need for most exercises.

    Warning

    • Because dumbbells do not place restrictions on the range of motion, you risk injuring yourself. Selecting the proper weight, completing exercises correctly and using controlled movements can decrease the chance of injury. Adding warm-up and cool-down routines reduces your risk of injury, according to the American College of Sports Medicine.

      Do not drop the dumbbells.