Question

Practise the Dumbbells Types.

Answer 1

Dumbbell exercises are versatile and beneficial for building strength, coordination, and endurance. dumbbell types based on Muscle Groups.

1. Upper Body Exercises
   1. Bicep Curl:
      1. Biceps
      2. Hold a dumbbell in each hand, palms facing forward.
      3. Bend your elbows and curl the weights toward your shoulders. Lower slowly.
      4. Reps: 10-12 per set.
   2. Overhead Press:
      1. Shoulders and triceps
      2. Hold dumbbells at shoulder height, palms facing forward.
      3. Press the weights upward until arms are fully extended, then lower.
      4. Reps: 8-10 per set.
   3. Bent-Over Row:
      1. Upper back
      2. Bend forward at the waist with a dumbbell in each hand, arms extended downward.
      3. Pull the dumbbells toward your waist and lower slowly.
      4. Reps: 10-12 per set.
2. Lower Body Exercises
   1. Dumbbell Squat:
      1. Quadriceps, hamstrings, and glutes.
      2. Hold dumbbells at your sides or shoulders.
      3. Lower into a squat, keeping your chest up and knees aligned with your toes. Rise back up.
      4. Reps: 12-15 per set.
   2. Lunges:
      1. Glutes and hamstrings
      2. Hold a dumbbell in each hand, step forward with one leg, and lower your body.
      3. Push back to the starting position and switch legs.
      4. Reps: 10 per leg.
3. Full-Body and Core Exercises
   1. Dumbbell Deadlift:
      1. Hamstrings, glutes, and lower back
      2. Hold dumbbells in front of your thighs, bend at the hips, and lower the weights toward the floor.
      3. Keep your back straight and return to standing.
      4. Reps: 8-10 per set.
   2. Russian Twists:
      1. Core
      2. Sit on the floor with knees bent, holding one dumbbell with both hands.
      3. Twist your torso side to side, keeping the motion controlled.
      4. Reps: 20 twists (10 per side).
   3. Dumbbell Swing:
      1. Full body
      2. Hold a single dumbbell with both hands. Swing it between your legs and then upward to shoulder height.
      3. Keep the motion fluid and use your hips for power.
      4. Reps: 10-12 per set.