Dumbbells have long been used in strength training as a means of increasing strength and endurance. They are inexpensive and versatile, but more difficult to use compared to weight training machines. Nonetheless, it can be used in regular workouts as part of a well-rounded fitness routine. Always consult your doctor before starting any new exercise or weight training program.
Cons 1: Injury Risk
Improper use of dumbbells not only puts you at risk of injury, but also makes your workouts less effective at improving strength and conditioning, and makes it difficult to lift heavier dumbbells or perform more strenuous exercises. Also, if your technique isn't right, you can use momentum instead of muscle strength to lift dumbbells. Good technique and safe lifting are essential to getting the most out of your workout.
Disadvantage 2: low weight
Another downside to dumbbells if you're a heavy lifter is their limited weight. It's difficult to find dumbbells heavier than about 90 pounds. That said, if you're a 250-pound bench press, dumbbells aren't going to be for every workout. The small handle also means it's harder for someone to spot you when lifting. If you accidentally drop a weight, there's no room for a friend to grab the bar and protect you from the falling dumbbell.
Cons 3: Difficult to target muscles
It is more difficult to use dumbbells compared to weight machines because the motion is not fixed. It is more difficult to isolate and target specific muscles. Beginners need training in proper technique, and exercise requires conscious management and control. You may need to find a monitor or helper to monitor your workouts, especially when lifting heavier weights.
Other than that, you will find that there are still many benefits to having dumbbells with you.
Pros 1: Versatility
Because they are very compact and take up little space, another advantage of dumbbells is their freedom of movement and incredible versatility. You can hold the dumbbells over your head, sideways, over your chest, or in your hands for many exercises. They add resistance to traditional bodyweight exercises like lunges and squats. You can also isolate a single muscle instead of lifting both muscles. For example, you can do biceps curls with a barbell, but you must hold the barbell with both hands. If one arm is stronger, that arm can do all the lifting.
Advantage 2: Portability
Doing strength training is easy to do near the gym (or near the gym at home), but it gets a lot harder when you're traveling. After all, finding and getting a guest pass for a gym in a new city can be difficult. Or even taking free weights can be difficult when you want to be able to do deadlift sets. If you have a lighter set of dumbbells, you can keep them in your car or suitcase for a portable option for your workouts. If you need heavier dumbbells, choose the water-filled type so you can carry them without filling and then fill them as needed.