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How Much Does a Dumbbell Bar Weigh?

Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: May 25, 2022

If the thought has ever entered your mind, whether at the gym or home, about whether the weight you are lifting is correctly presented or not. Depending on the weight used, the bar weights between 5-10 lbs, and this is called the dumbbell, essentially. This can also vary for those that are looking to build home gyms - as adjustable bar dumbbells can increase or decrease depending on the product purchased and the amount of weight you'd like to add. It is not only a nice ego boost for the next time you are lifting 60 lbs dumbbells (as their actual weight maybe 65-70), but also an important factor to consider when creating your workout routine.

In this article, we'll go over some popular dumbbell exercises, as well as some common exercises to perform to strengthen and tone your body's muscles, skin, and cardiovascular health.

Isokinetic exercises are described as movements that are done at a consistent speed within a set range. The speed of the contracting muscles remains unchanged regardless of effort and is useful in training isolated muscle groups. This is useful not only for bodybuilding competitions but to bring back a range of motion and functional strength in areas where you frequently feel discomfort or pain.

Dumbbell Exercises Chart

Dumbbell Workout Exercise Chart: For those that are looking for more diversity in their workout, this laminated dumbbell workout exercise poster is highly rated and ships anywhere. It includes 30 exercises that can be done only with dumbbells, divided into popular focus areas that you can incorporate in your next workout split: full-body workout, upper body exercises, lower body exercises, core exercises, and finally, back exercises. Each exercise is correctly illustrated from start to finish and properly named for easy search on video streaming platforms to correctly identify the way to perform the movement if and when you are confused.

Exercises For Flabby Thighs

Lateral Lunge, Leg Lift - Not only a fun tongue twister to practice, but one of the best exercises that target your inner thighs and focus on your major muscle groups in the legs, lower body, and core. This exercise focuses on mobility, flexibility, and balance. Start by standing with your feet together. Taking a large step to one side, lower the body into a lateral lunge by hinging your hips forward, and keeping your chest as straight as you can allow. Both legs should be straight, with your toes pointed forward.

Next is the leg lift. Push off the outstretched foot while keeping the other foot firmly on the ground, and pivot into a knee-high position. Your outstretched leg should finally be in front of your chest, and as close as possible be bent to a lateral perpendicular angle. Bring your foot down to finish the repetition. Alternate legs with 2 sets of 10 reps on each side.

Exercises For Sagging Neck

Sagging neck, or "turkey neck" is an extremely unflattering term that describes loose skin hanging off the neck, which is a common side effect that occurs with aging or deteriorating skin conditions. This is due to wrinkles or weak neck muscles. If the issue is largely due to skin imperfections, the best exercise is a proper skincare routine. If you find that your neck muscles need some strengthening and tightening, the following exercise is largely beneficial:

Neck Lift and Chew: By combining two low-impact exercises, we can systematically break down the muscles in the neck to be recovered into much stronger versions of themselves (as with any muscle during a workout). To perform the neck lift, lie flat on a bed with your head hanging over the edge. Be careful as this can make you dizzy if you move too explosively. Slowly move your head up as high as you can, engaging your neck muscles. You will feel a strain on your neck and upper back muscles. Repeat 2 sets of 5 reps, or until extremely sore. Do not perform if you have neck pain or diagnosed neck problems before speaking with a healthcare professional.

To perform the chew: sit on a chair or the ground with your back flat against the wall or the back of the chair. Lift your head up and back so that the chin points towards the ceiling. Keeping your lips during the entirety of the workout, perform a "chewing" motion with your mouth. Try as much as possible to engage your neck and face muscles, and avoid grinding or smacking your teeth. Repeat 2 sets of 5 reps.

Isokinetic Exercises

Isokinetic exercises are described as movements that are done at a consistent speed within a set range. The speed of the contracting muscles remains unchanged regardless of effort and is useful in training isolated muscle groups. This is useful not only for bodybuilding competitions but to bring back a range of motion and functional strength in areas where you frequently feel discomfort or pain.

Dumbbell/bar lift:  A popular exercise is the dumbbell curl, which focuses mainly on targeting the development of the biceps. You can also do this with a barbell or light bar. Start in a standing position, with a dumbbell in each hand. Slowly raise each dumbbell to your head level and hold for a few seconds. Slowly lower the dumbbells or bar to the starting position. Repeat this for 10 reps, 3 sets.

Theraband flexbar exercises: Theraband flex bar exercises are isokinetic exercises that rehabilitate the use of your arm often associated with tennis elbow. The exercise a "twist" and isolates your arm muscles. To perform the twist, start with your arms extending, holding the band parallel to your body. Using one hand, place it on one side of the band and twist it to one side, holding it horizontally. On the other hand, repeat the motion, except now turning from horizontal to vertical. Repeat 20 times or until sore.

Isotonic Exercises Examples

Isotonic exercises are aerobic exercises that target the entire body, such as walking, running, hiking, skiing, dancing, swimming, and cycling. Most resistance training that involves compound movements is also considered isotonic, such as pushups, squats, and deadlifts.

FAQs

Are dumbbells better than barbells?

They cannot be considered better, only different. Dumbbells are held in each hand, so performing the same lift that you may conduct with a barbell will be more difficult, as more stabilizing muscles are used to lift the weight. Depending on your goals, dumbbells may provide more strength training than their dumbbell counterparts.

How do dumbbells develop muscles?

Dumbbells themselves cannot train your muscles, only you can! The equipment provides an easy-to-grab bar to make your workouts easier, which in turn leads to a more productive strength training workout routine. Over time, with proper diet and exercise, this is the best formula for the development of your muscles.

How heavy should dumbbells be?

There is an exact science, as it largely depends on the exercise, your physique, and your goals. For example, the same person can shrug up to 60 lbs heavier than they can lateral raise. The sweet spot lies in performing the movement - if it can be done too easily, increase the weight. If the bar is too heavy to perform more than a few reps with improper form, lower it.

 


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