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Dumbbells are some of the most popular items used for exercise.

Apparently, dumbbells get the name from that – dumb bells. “A dumbbell was at first literally a dumb bell, which is one that couldn’t ring, one that had no voice. … This is simply an adoption of dumbbell in place of the word dumb. The word dumb since Old English—for more than 1000 years—was restricted to the meaning of “unable to talk.”

Related: Uganda, get gym balls from Kratos

Dumbbells are weights that are meant to be lifted. They are good for rapid fat loss, bulging muscles, or cardiovascular fitness, . There are also health benefits in weightlifting, as researches at Iowa State University say. 

Commonest Exercises For Dumbbells

Lots of people using dumbbells are after different things and we are rating them here based on effectiveness in helping you lose weight and build muscle. Using dumbbells allows a greater range of motion, and this is really good for your triceps too.

Dumbbell Bench Press

To do this, you need to lie back on a bench holding a dumbbell in each hand just to the sides of your shoulders. Get the weights in hand and press them above your chest by extending your elbows until your arms are straight, then bring the weights back down slowly.

Shoulder Press

First things first. do not choose something too heavy. You are not here to impress but rather work on your arms. The more the weight, the higher the injury risk

Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.

Size Of Dumbbells

There are quite a number of dumbbells on the market and users in Uganda have the Kratos Shop to their service, with delivery all over the country.

No one likes a disorganized house, and that is why there is a rack for keeping and managing dumbbells. They are usually organized in terms of weight.

If the dumbbells feel light to you, you may have to step it up with a set or two. Beginners are advised to start with 5kgs either side. Women starting out are advised to start even lower with about 2kgs either side.

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