Save with this set – the PB Strong Pro Complete Set (Men) Everything you need for a challenging barbell workout in one set. The set comprises a total of 175 kg of weights (including a 20 kg barbell bar) and a pair of PB Strong barbell collars. Contents: 1 x PB Strong Pro Competition Barbell Bar 20 kg PB Strong Competition Weight Plate (each) Grey 2.5 kg PB Strong Competition Weight Plate (each) Black 5 kg PB Strong Competition Weight Plate (each) Green 10 kg PB Strong Competition Weight Plate (each) Yellow 15 kg PB Strong Competition Weight Plate (each) Blue 20 kg PB Strong Competition Weight Plate (each) Red 25 kg1 pair of PB Strong barbell collars
Save with the PB Strong Complete Set Pro (Women) Everything you need for a challenging barbell workout in one set. The set includes a total of 120 kg of weights (including a 15 kg barbell bar) and a pair of PB Strong barbell collars. Contents: 1 x PB Strong Competition Barbell Bar 15 kg PB Strong Competition Weight Plate (each) Grey 2.5 kg PB Strong Competition Weight Plate (each) Black 5 kg PB Strong Competition Weight Plate (each) Green 10 kg PB Strong Competition Weight Plate (each) Yellow 15 kg PB Strong Competition Weight Plate (each) Blue 20 kg1 pair of PB Strong barbell collars
Save with the PB Strong Complete Set (Men)Everything you need for a challenging barbell workout in one set. The set includes a total of 120 kg of weights (including a 20 kg barbell) and a pair of PB Strong barbell collars.Contents:1 x PB Strong competition barbell bar 20 kg 2 x PB Strong rubber weight plates, black (each) 5 kg 2 x PB Strong black rubber weight plates (each) 10 kg 2 x PB Strong black rubber weight plates (each) 15 kg 2 x PB Strong black rubber weight plates (each) 20 kg 1 pair of PB Strong barbell collars
Our 130 kg barbell set from PB Strong! Thanks to their high-quality alloy, the PB Strong competition barbell bars offer extremely high tensile and compressive strength whilst retaining elasticity. They are very robust and manufactured to a high standard. The 20 kg bar features four hard-chrome needle bearings, which effectively reduce pressure on the hands and joints, thereby enhancing training comfort. The PB Strong 3-grip weight plates are robust and durable. Thanks to their high-quality rubber coating, these weights are gentle on floors and resistant to scratches and impacts. The steel core minimises the rebound of the plate when it hits the floor. The 3-grip design allows for easy handling of the plate. The PB Strong spring clips secure the weights to barbell bars, thereby preventing accidents during barbell training. The quick-release clips can be removed and refitted quickly and easily. The set contains: PB Strong Competition Barbell Bar 20 kg Two each of 5 kg, 10 kg, 15 kg and 25 kg PB Strong 3-grip rubber-coated black weight plates 1 pair of chrome spring clips
Our 125 kg barbell set from PB Strong! Thanks to their high-quality alloy, the PB Strong competition barbell bars offer extremely high tensile and compressive strength whilst maintaining elasticity. They are very robust and manufactured to a high standard. The 15 kg bar features four hard-chrome needle bearings, which effectively reduce pressure on the hands and joints, thereby enhancing training comfort. The PB Strong 3-grip weight plates are robust and durable. Thanks to their high-quality rubber coating, these weights are gentle on floors and resistant to scratches and impacts. The steel core minimises the rebound of the plate when it hits the floor. The 3-grip design allows for easy handling of the plate. The PB Strong spring clips secure the weights to barbell bars, thereby preventing accidents during barbell training. The quick-release clips can be removed and reattached quickly and easily. The set contains: PB Strong Competition Barbell Bar 15 kg Two each of 5 kg, 10 kg, 15 kg and 25 kg PB Strong 3-grip rubber-coated black weight plates 1 pair of chrome spring clips
Save with this set – the PB Strong Complete Set (Women) Everything you need for a challenging barbell workout in one set. The set includes a total of 115 kg of weights (including a 15 kg barbell bar) and a pair of PB Strong barbell collars. Contents: 1 x PB Strong Competition Barbell 15 kg 2 x PB Strong black rubber weight plates (each) 5 kg 2 x PB Strong black rubber weight plates (each) 10 kg 2 x PB Strong black rubber weight plates (each) 15 kg 2 x PB Strong black rubber weight plates (each) 20 kg 1 pair of PB Strong barbell collars
Product information: Perform Better Open Combo HexbarUltimate freedom of movement and maximum comfort during trainingThe Perform Better Open Combo Hexbar is made from robust steel, ensuring durability and resilience. It can support loads of up to 450 kg, making it perfect for demanding workouts. With its open design, it allows for easy loading and unloading of weight plates whilst offering sufficient freedom of movement for a variety of exercises. The hexbar is designed for 50 mm weight plates and offers two different grip options. The non-slip knurling on the high-quality aluminium alloy handles ensures a secure grip.Whether you’re doing shrugs, deadlifts, bent-over rows, squats or lunges, the Hexbar offers maximum freedom of movement for a variety of exercises. Robust, versatile and comfortable – the Perform Better Open Combo Hexbar offers everything you need for an effective workout. Product details: Material: SteelColour: Black powder-coatedTotal length: 215.7 cmLength of opening: 86.6 cmDistance between handles: 61 cmHandle diameter: 2.8 cm and 3.8 cmDiameter of the bar holder: 55 mmWeight: 32 kgMaximum load capacity: 350 kgSee the manual
Get our 80 kg barbell set! Thanks to their high-quality alloy, the PB Strong competition barbell bars offer extremely high tensile and compressive strength whilst retaining elasticity. They are very robust and manufactured to a high standard. The 20 kg bar features four hard-chrome needle bearings, which effectively reduce pressure on the hands and joints, thereby enhancing training comfort. The PB Strong 3-grip weight plates are robust and durable. Thanks to their high-quality rubber coating, these weights are gentle on floors and resistant to scratches and impacts. The steel core minimises the rebound of the plate when it hits the floor. The 3-grip design makes the plates easy to handle. The PB Strong spring clips secure the weights to barbell bars, thereby preventing accidents during barbell training. The quick-release clips can be removed and refitted quickly and easily. The set contains: PB Strong Competition Barbell Bar 20 kg Two each of 5 kg, 10 kg and 15 kg PB Strong 3-grip rubber-coated black weight plates 5 kg, 10 kg, 15 kg1 pair of chrome spring clips
Our 75 kg barbell set for all power women! Thanks to their high-quality alloy, the PB Strong competition barbell bars offer extremely high tensile and compressive strength whilst retaining elasticity. They are very robust and manufactured to a high standard. The 15 kg bar features four hard-chrome needle bearings, which effectively reduce pressure on the hands and joints, thereby enhancing training comfort. The PB Strong 3-grip weight plates are robust and durable. Thanks to their high-quality rubber coating, these weights are gentle on floors and resistant to scratches and impacts. The steel core minimises the rebound of the plate when it hits the floor. The 3-grip design makes the plates easy to handle. The PB Strong spring clips secure the weights to barbell bars, thereby preventing accidents during barbell training. The quick-release clips can be removed and refitted quickly and easily. The set contains: PB Strong Competition Barbell Bar 15 kg Two each of 5 kg, 10 kg and 15 kg PB Strong 3-grip rubber-coated weight plates in black (5 kg, 10 kg, 15 kg)1 pair of chrome spring clips
Where does the Hex Bar get its name from? The Hex Bar is a classic piece of strength training equipment. It takes its name from its distinctive shape, which resembles a hexagon. The Hex Bar is also known as the ‘Trap Bar’ because many classic bodybuilders used it to perform shrugs in order to particularly highlight the trapezius muscle. Unlike with an Olympic bar, when using the Trap Bar you do not stand behind the bar, but ‘inside’ it, as it has a recess. This Hex Bar measures 42 x 64 cm (L x W) and is made entirely of steel. This makes the bar very durable and extremely robust. It can withstand training even with heavy weights. What exercises can be performed with the Hex Bar? With a trap bar, such as the Olympic Combo Hex Bar featured here, a range of traditional strength and athletic training exercises can be performed. First and foremost is the deadlift. More and more trainees are switching from the classic Olympic bar to the Olympic Combo Hex Bar. With the Trap Bar, the exercise can be performed in various variations. This means that classic deadlifts, as well as Romanian deadlifts or even straight-leg deadlifts, can be carried out. All these variations have their merits. The classic deadlift is one of the most important exercises in the training programme. The deadlift performed on the trap bar is often referred to as ‘hex bar squats’, as the movement is very similar to that of a squat. Deadlifts increase strength throughout the whole body, particularly in the legs, core and back. The shrugs mentioned at the start are a traditional bodybuilding exercise. Here, the trap bar is lifted and then pulled upwards with straight arms, using only the neck muscles. This is a tried-and-tested exercise for hypertrophy (muscle building) in the neck. From the same position, you can also practise the farmer’s walk. To do this, hold the weight and walk a pre-defined distance. This exercise originates from strongman competitions and is a highly functional exercise for overall body strength, as well as for maintaining an upright gait. As well as the classic Hex Bar deadlift and Hex Bar squat, you can also perform another basic strength training exercise: the Hex Bar shoulder press. Thanks to the straight grips, this variation is easier for many people to perform, as it places less strain on the wrists. Bent-over rows and calf raises can also be performed easily with the Hex Bar. What advantages does the Hex Bar offer over conventional barbells? Hex bar exercises are a proven alternative to many classic strength exercises. Thanks to the bar’s unique design, you have more room for your hips with every movement. This means you don’t need such a wide range of hip movement. This is one of the biggest advantages of the Hex Bar. Many people who exercise have limited hip mobility (especially beginners), which is often caused by sitting for too long or previous injuries. As well as functional mobility training, training with the Hex Bar is ideal for performing the same basic exercises to achieve the greatest training effect. When training with the Olympic Combo Hex Bar, the centre of gravity is not in front of your body, but centred on it. You stand within the bar rather than behind it. This, too, makes technique training significantly easier. Many exercisers who experience back pain during deadlifts or squats swear by the Olympic Combo Hex Bar. This is because it allows you to keep your back much more upright. As a result, the leverage on the lower back is not as great and it is subjected to less strain. Barbell vs. Olympic Combo Hex Bar There is no ‘better’ or ‘worse’ when it comes to choosing between a barbell and an Olympic Combo Hex Bar. Rather, both options have their merits and should form part of a holistic, high-quality strength and functional training programme. However, hex bar exercises are a particularly useful option if you want to work on your technique and/or have limited hip mobility or lower back pain.Product detailsTotal length of the bar: 142.3 cm Length of the weight-loading section: 24.4 cm Height of the handle from the attachment point of the hexagonal bar: 14.6 cm Length and width of the hexagonal section (centre): 140.2 x 59.8 cm Distance between the handles: 60 cm Max. load capacity: 227 kg
Product information: PB Strong Safety Squat BarThe PB Strong Safety Squat Bar makes squats easier and safer than ever before!Developed in collaboration with trainers and ambitious athletes, this barbell offers unique weight distribution and allows you to perform your squat training in the utmost comfort and safety. Training with the PB Strong Safety Squat Bar strengthens your front core muscles and allows you to vary your power output training between front squats and high-bar squats. As a safe option for intense squats or maximum loads, it increases your maximum working weight compared to the traditional back squat.Product details: Weight: 25 kgLoad capacity: 350 kgLength: 220 cmInner length: 133 cmMounting length: 34 cmKnurled wheel length: 1.2 cmNeck pad length: 46 cmShoulder pad length: 24 cmDistance between shoulder pads: 18 cmDistance between the handles: 30 cmHandle diameter: 2.85 cmColour: Black/SilverMaterial: Steel
Your PB Strong adjustable home gym dumbbells PB Strong Adjustable Dumbbells (PAIR): 10 dumbbells in two! This dumbbell system saves you from having to buy up to 5 different dumbbells. With our PB Strong dumbbells, you can train with the following weight increments: 2.5 kg 5 kg 7.5 kg 10 kg 12.5 kg Compact dumbbell with a quick and easy adjustment system The dumbbells’ simple plug-in system is straightforward: simply turn the dumbbell handle to select your desired weight and lift the chosen weight out of the tray. Ready to workout! If you need a different weight for another exercise, simply place the dumbbell back into the tray and select your new training weight. Top-class design and workmanship Our modern PB Strong design is evident not only in its appearance, but also in its functionality and build quality. The handles have been optimised for maximum grip and are the ideal width to ensure safe and stable training. In addition, the included tray offers you a stylish and practical storage solution for your PB Strong adjustable dumbbell. Product information: Handle diameter: 3.5 cm Handle width: 10 cm Dumbbell width: 16 cm Dumbbell length: 29 cm Shelf length: 32 cm Shelf width: 19 cm 5 weight levels: 2.5 kg; 5 kg; 7.5 kg; 10 kg; 12.5 kg
Product information: PB Strong Drop Pads – Barbell Training Impact Protection Mats (pair) Revolutionary barbell training with maximum protection and minimal noiseThe PB Strong Drop Pads are specialised impact protection mats designed for use in gyms or for home use, particularly for powerlifters and functional training sessions with barbells. They are designed to protect the floor, reduce noise and absorb vibrations. Here are some features and benefits of our PB Strong Drop Pads: Material: The pads are made from dense foam that effectively absorbs shocks and impacts. The outer cover is made from durable PVC, ensuring a long service life. Floor protection: The main function of the drop pads is to protect the floor from damage and scratches that can occur when barbells are dropped. This is particularly important in gyms to preserve the flooring. Noise reduction: The pads help to reduce noise by dampening the sound produced when heavy weights hit the floor. This is particularly beneficial for minimising noise disturbance in gyms. Vibration absorption: As well as protecting the floor, the pads also help to absorb vibrations caused by heavy weights hitting the floor. This helps to improve the stability of the equipment and minimise the transmission of vibrations to surrounding areas. Product details: Colour: Black with white logoDimensions: 75 cm x 60 cm x 15 cm (L/W/H)Weight: 20 kgMaximum load capacity: 300 kgMaterial: PVC, recyclable foam
Product information: PB Strong Landmine Core Trainer (incl. T-handle)Expand your barbell training options!The PB Strong Landmine Core Trainer (incl. T-handle) expands your barbell training with numerous exercises to strengthen your shoulders, back and core. It is perfect for rotational and upper-body exercises. Our Landmine barbell mount can be swivelled through 360 degrees, giving you maximum range of motion. Made from sturdy steel, it is designed to be used stably in any corner. Thanks to the additional mounting hole, it can also be easily fixed to the floor. Simply insert the barbell with your chosen weight into the rotating sleeve and you’re ready to start your workout. It is also fitted with a rope anchor, which allows fitness ropes to be attached, thereby expanding your training options. The T-handle included in the package enables barbell training using the wrist, comb and hammer grips to target additional muscle groups. With a maximum load capacity of 300 kg, the Landmine Core Trainer is highly versatile and therefore an ideal, space-saving piece of training equipment for any training area, gym or home gym.Product details: Material: SteelColour: Black powder-coatedDimensions: 62 cm x 40 cm x 11 cm (L/W/H)Diameter: Suitable for barbell bars with diameters of 25 mm and 50 mm Weight: 16 kgMaximum load capacity: 300 kgContents: PB Strong Landmine Core Trainer, T-handleBarbell and weight plates not included
Your PB Strong adjustable home gym dumbbellPB Strong Adjustable Dumbbell: 5 dumbbells in one!This dumbbell system saves you from having to buy up to 5 different dumbbells. With our PB Strong dumbbells, you can train with the following weight options:2.5 kg5 kg7.5 kg10 kg12.5 kgCompact dumbbell with a quick and easy adjustment system The dumbbells’ simple plug-in system is straightforward: simply turn the dumbbell handle to select your desired weight and lift the chosen weight out of the tray. Ready to workout!If you need a different weight for another exercise, simply place the dumbbell back into the tray and select your new training weight. Top-class design and workmanship Our modern PB Strong design is evident not only in its appearance, but also in its functionality and build quality. The handles have been optimised for maximum grip and are the ideal width to ensure safe and stable training. In addition, the included tray offers you a stylish and practical storage solution for your PB Strong adjustable dumbbell.Product information:Handle diameter: 3.5 cm Handle width: 10 cm Dumbbell width: 16 cm Dumbbell length: 29 cm Shelf length: 32 cm Shelf width: 19 cm 5 weight levels: 2.5 kg; 5 kg; 7.5 kg; 10 kg; 12.5 kg
Product information: CENTR x HYROX Urethane DumbbellsHyrox training at the very highest level!The CENTR x HYROX urethane dumbbells are the ideal choice for demanding athletes who insist on the very best quality. The double-welded construction and the robust, UV-resistant urethane coating ensure exceptional durability and stability – even during intensive training sessions. The special 6-sided design prevents the dumbbells from rolling away and ensures they remain stable during training. The straight, knurled handles offer optimum comfort and provide a secure grip, even during sweaty workouts. Thanks to the clearly visible weight markings on the ends and sides of the dumbbells, you can switch between different weights quickly and easily.Available in weights ranging from 5 kg to 25 kg, these dumbbells offer the flexibility to tailor your workout to your individual needs and suit any fitness level. Product details: Colour: BlackMaterial: Steel with urethane coatingAvailable weights: 5 kg/11 lb, 7.5 kg/16.5 lbs, 10 kg/22 lbs, 12.5 kg/27.5 lbs, 15 kg/33.1 lbs, 17.5 kg/38.6 lbs, 20 kg/44.1 lbs, 22.5 kg/49.6 lbs, 25 kg/55.1 lbs
Product information: PB Strong Chrome Dumbbells (each)Perfect for fitness and strength trainingThe PB Strong Chrome Dumbbells are available in ten different weight sizes, from 1 kg to 10 kg, and are suitable for all fitness levels.The chrome dumbbells have rounded edges and an ergonomic, ribbed grip. They are particularly well suited to calisthenics and free weight training. They are of high quality, durable and, with their 10 weight levels, meet every training requirement. They are non-slip and sit comfortably in the hand.Product details: Material: steel with chrome coatingHandle dimensions: 12.5 cmHandle diameter: 2.5 cm Colour: SilverVariants: 1 kg, 2 kg, 3 kg, 4 kg, 5 kg, 6 kg, 7 kg, 8 kg, 9 kg, 10 kgContents: one chrome dumbbell
Perfect for fitness and strength training The PB Strong hex dumbbells feature an ergonomically shaped handle and a rubber coating. They are high-quality, durable and, thanks in part to their floor-friendly design, are suitable for both professional use in the gym and for home use. These dumbbells are robust and even the most demanding professional conditions.Product informationMaterial: steel, rubber Handle dimensions: 13 cm; ø 3 cm Colour: Black ∙ Silver Variants: 1 kg ∙ 2 kg ∙ 2.5 kg ∙ 3 kg ∙ 4 kg ∙ 5 kg ∙ 6 kg ∙ 7 kg ∙ 7.5 kg ∙ 8 kg ∙ 9 kg ∙ 10 kg ∙ 12.5 kg ∙ 15 kg ∙ 17.5 kg ∙ 20 kg ∙ 22.5 kg ∙ 25 kg ∙ 27.5 kg ∙ 30 kg
Perfect for fitness and strength training The PB Strong neoprene dumbbells feature an ergonomically shaped handle and a neoprene coating. They are high-quality, durable and, thanks to their floor-friendly properties, are suitable for both professional use in the gym and home use. These dumbbells are robust and can withstand even the most demanding professional use. BE STRONG. BE FREE. BE FUNCTIONAL.Product information Material: Iron, neopreneColour: Black ∙ Grey Variants: 1 kg ∙ 2 kg ∙ 3 kg ∙ 4 kg ∙ 5 kg ∙ 6 kg ∙ 7 kg ∙ 8 kg ∙ 9 kg ∙ 10 kg
PB Extreme Urethane Barbell Bar The PB Extreme urethane barbell is ideal for professional, varied training sessions designed to build strength and endurance, particularly in personal and group fitness training. The barbell is made from high-quality steel. In addition, the powder-coated grip surfaces ensure a secure grip whilst you’re performing your exercises. Weights are NOT included. Product details Material: Steel Dimensions: 130 cm Diameter: 1 inch Weight: 2.3 kg Maximum load capacity: 45 kg Contents 1x barbell
Sturdy urethane barbell for effective workouts!The PB Extreme Urethane Barbell is ideal for a wide range of strength and endurance exercises. It is particularly impressive in personal and group fitness training thanks to its high-quality workmanship and functionality. Made from robust steel, the barbell offers a durable construction. The powder-coated grip surfaces ensure a secure grip and stability during every exercise.Product details: Material: Steel Dimensions: 130 cm (L) Diameter: 2.54 cm Weight: 1.6 kg Maximum load capacity: 45 kg Contents: 1x barbell barPlease note: Weight plates are not included!
Perfect for fitness and strength training The PB Strong vinyl dumbbells feature an ergonomically shaped handle and a vinyl coating. They are of high quality, durable and, thanks to their floor-friendly properties, are suitable for both professional use in the gym and for home use. These dumbbells are robust and can withstand even the most demanding professional use. Product information Material: Iron, vinylColour: Green ∙ Pink Variants: 1 kg ∙ 2 kg ∙ 3 kg ∙ 4 kg ∙ 5 kg ∙ 6 kg ∙ 7 kg ∙ 8 kg ∙ 9 kg ∙ 10 kg
You're not sure which equipment is the right one?
Read through our sales advisor and find out everything about training with dumbbells and barbells. In addition to exercises, training tips and product recommendations, you will also find suitable training plans for your level.
Index
Chapter 1
What are dumbbells?
Dumbbells can be roughly divided into dumbbell and barbell training, whereas a balanced strength training should consist of exercises with both types of dumbbells. If you want to know more about dumbbells, please read our sales advisor.
Dumbbell training is mainly used to build muscle and strength.
The difference to training on fitness devices:
With dumbbells, you have the possibility to train your muscles in isolation, but in addition to that you can also use the many auxiliary muscles that are used during training. This way you can keep your body, especially your torso, stable. This is exactly what makes the exercises with the dumbbell so effective.
Flexible, strength-saving training with the dumbbell
Dumbbells offer you the opportunity to train your muscles in isolation. Your torso serves as an anchor, so its muscles are challenged. When you train with free weights, your torso has to do a lot of holding work.
Dumbbell training not only promotes the stability of your body, the movement sequences are more natural and better adapted to our anatomy, you can also improve your coordination skills. And if you train technically correct with dumbbells, you can prevent or compensate muscular imbalances.
Dumbbells - the all-rounders of strength training
Barbells are not quite as demanding as dumbbells in terms of coordination. Training with them is varied, because in addition to weight lifting, they are also suitable for stretching, rotation and back exercises. The classic barbell is available in different lengths, with different textures and with different fasteners.
In strength training, barbells are used for the following basic exercises:
- Bench Press
- Shoulder Press
- Rowing
- Cross lifting
- Squats
There are so-called competition/ Olympic dumbbells, which are particularly suitable for training for weightlifting competitions. Rods with this designation have a uniform size and weight, based on the standards of competitions in this area.
For men
- Weight: 20 kg
- Olympic length: 220 cm
- diameter: 28 to 30 mm
For women
- Weight: 15 kg
- Olympic length: 201 cm
- diameter 25 mm
The SZ barbell bar also belongs to the barbell bars, it is mainly used in connection with many exercises for the upper arm area. Its special shape makes it more comfortable to do curls, because it supports a natural hand position.
The result: An ergonomic training
This allows you to concentrate on a clean execution, especially with higher weights, and prevents pain in the joints. Because of the special shape, your joints need to be moved less, so you can easily prevent injuries.
Chapter 2
Workout with dumbbells
Also, when doing strength training with dumbbells, it is important that you as a beginner do not overdo it under any circumstances and instead slowly start training.
In dumbbell training this means that 6 exercises with 3 sets and 12 to 15 repetitions per set are sufficient. With regular training (2-3 times a week) you can build a good basis for more complex exercises in about 6-8 weeks.
Dumbbell training for beginners
Bench press with dumbbells - trains the chest muscles and triceps
Lie down on a weight bench or on the floor. Take one dumbbell in each hand and lift the dumbbells vertically over your collarbone until your arms are almost fully extended. Then lower both weights slowly and in a controlled manner until they are in line with each other at mid chest height. Then push the weights up again in an arched movement until they touch above the chest.
Knee bends with dumbbells - trains the thigh and buttock muscles
Take a dumbbell in each hand and hold it with outstretched arms next to your body. Keep your back straight and bend your knees up to a 90-degree angle, now hold this position briefly and then straighten up again without stretching your legs completely.
Shoulder press with dumbbells - trains the front deltoid muscle and triceps
Sitting on a stool or bench, you take a dumbbell in your right and left hand. Hold the barbell at shoulder height, your arms are bent and the top of the barbell points forward. Now stretch your arms upwards and turn the barbell so that your fingers are visible from the front. Now hold this position briefly and lower the dumbbells again in a controlled manner.
Rowing prevented with short holds - trains the large back muscle, the gluteal and rear thigh muscles
Take one dumbbell in each hand. Then bend your knees and simultaneously tilt your upper body forward in a straight position. In this position, pull the dumbbells up until they almost touch your upper body, hold them there briefly and then lower them again.
Triceps stretching with dumbbell - trains the triceps and the elbow muscles
Stand upright with slightly bent knees and take a dumbbell in your hand. Now bring the arm with the barbell stretched out over your head. Place the other arm crosswise in front of your upper body. Now lower the dumbbell behind your head. At the end of the movement pause for a moment and then stretch the arm again. After three sets you can take the dumbbell in your other hand.
Bicep curls with dumbbells - trains the biceps and upper arm muscles
Sitting on a stool or bench, take a barbell in your right hand and lean the outside of your upper arm against the inside of your leg. Then bend your arm with the barbell. Make sure that your elbow does not move forward and that the outside of your upper arm is in contact with the inside of your thigh. Hold this position briefly and then stretch your arm again in a controlled manner. After three sets you can change the arm.
Chapter 3
Workout with barbells
When exercising with barbells, it is first of all important to learn the correct movement patterns. It is often enough, just to work out with the barbell bar, without additional weights. After about three training units, or rather when you feel confident in the movements, you can add some weights.
Barbell training for beginners
Bench press with the barbell - trains the pectoral muscles, triceps and front deltoid muscle
Ideally, you should lie down on a weight bench with the appropriate barbell device or on the floor. Grasp the barbell in a wide grip position and then lower it slowly to just before your chest. Hold the barbell in this position for a short time and then push it up again in a controlled manner. Do not stretch your arms fully to maintain muscle tension.
⊗ Important: You should keep your weight above your chest and not above your head. If you are lifting heavy weights, it is best to train with a partner who can help in an emergency.
Squat with barbell behind the head - trains the gluteus, quadriceps and thigh flexors
First place the barbell behind your head on your shoulders and grasp it with both hands, then stand with your hips wide and your feet pointing slightly outwards so that your knees can follow your feet. Now, with your back straight and your abdominal and gluteal muscles tensed up, go to the squat at an angle of 90 degrees, keep this movement short and then return to the extension in a controlled manner without pushing your knees all the way through.
Tricep stretching with the barbell - trains the triceps and elbow muscles
Sitting upright on a bench or stool, the barbell is shoulder-wide. Then raise your arms stretched out above your head. Your trunk muscles are tense. Now lower the barbell behind your head to your back until your forearms touch your biceps. Hold this position briefly and then stretch your forearms again.
Rowing with the barbell - trains the large back muscles, biceps and gluteal muscles
Place the barbell in front of your feet and bend your knees while keeping your back straight. Then grasp the barbell with a wide grip and lift it up to about shin level. From this position, pull the barbell up until it touches your body. Hold the barbell there briefly in position and then lower it in a controlled manner.
As a beginner it is often difficult to find your way around the large selection of dumbbells. You should consider the following criteria when buying:
When buying dumbbells and barbells, look for the following criteria:
- bar length
- Type of closure
- Material
- Handle diameter
- Diameter of the weight plates
If you want to build up your muscles in a targeted manner, you can't avoid a dumbbell workout. Dumbbells and barbells offer you the best conditions to get your body in top shape!
With strength training you can achieve many goals. Above all, you strengthen your tendons, ligaments and muscles with the training. However, it takes a lot of practice before you can fully master free exercises and train safely. Books are a good way expand your knowledge.
Our Book Recommendations