Although the term "dumbbell" wasn't created until the early 1700s, humans have been using heavy, handheld objects for fitness and sport since 500 B.C. As long as the dumbbell has been around, there have really only been a handful of dramatic changes to the design.
This week, I'll discuss dumbbells designed for different purposes, and I'll also introduce a dumbbell exercise that highlights its versatility.
My assumption is that pretty much everyone knows what a basic dumbbell is. However, I'd wager that most people don't realize there are dozens of types, each of which was designed for a specific activity.
The most popular dumbbells today have a coating of rubber on the knob-like weights and a texturized steel handle between them. These are the regular dumbbells people run across all the time, and they evolved from large blocks of steel formed in the same basic shape. These are great, multi-use pieces that are perfect for fitness centers that provide many weights for users of different fitness levels. These usually range from 5 pounds up to 100 pounds.
Aerobic dumbbells are designed for use in a group exercise class. What's unique about these is that they are usually completely coated in some kind of plastic, neoprene or fabric. This makes them comfortable to hold, even after hands begin to sweat, but more importantly, reduces the chances they will dent the soft wood floors often found in group exercise studios.
Adjustable dumbbells are a fantastic option for at-home exercisers with limited space. These dumbbells give users options of lifting from 5 to 60 pounds by way of removable discs that attach to the same handle. This single set can be adjusted to fit the type of exercise or movement the user wants to perform. While these are the most expensive, their versatility and space-saving design make them a perfect fit for the home gym.
Aqua dumbbells come in two types. The first is designed to be used during water exercise and is filled with air or made of plastic foam. Exercisers push them under the water to create resistance, letting them strength-train in an environment that could be safer than land for someone with grip problems, a foot injury or arthritis.
The second type of "waterbell" is used by travelers. It is a sturdy dumbbell-shaped balloon that can be filled with water for exercise but then emptied and packed flat. This is a cool invention for people who might be in a remote location without access to fitness equipment.
This week's exercise can be performed with any of the above types of dumbbells, with the exception of the first type of aqua dumbbell. The one difficulty of water exercise is that it's hard to lie on your back for any length of time.
The L Combo highlights all that dumbbells have to offer.
1. Select a pair of medium-weight dumbbells and lie on an exercise bench.
2. Press the dumbbells up as you would during a normal chest press exercise. Your arms should be extended over your chest.
3. Rotate the wrists so palms face each other.
4. Bend both elbows to 90 degrees while moving the dumbbells behind your head into the lowering phase of a triceps extension.
5. As you reach the 90 degree point, extend the elbows fully until they are back in the starting position.
6. Lower the dumbbells back down to the beginning of the chest press (near the underarms) and press back up, then go right back into the triceps extension.
Do two sets of 12 repetitions.
The L Combo is a great way to put whatever type of dumbbell you invested in to use while performing two exercises with one fluid movement. No matter which dumbbell you choose, it's a winner.
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
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ActiveStyle on 04/24/2017