Storia dei manubri da palestra dumbbells crossfit

Gym dumbbells | The complete professional guide

Gym dumbbells are the most iconic and recognizable of fitness equipment. Consisting of a single bar with equal weights on each end, dumbbells or dumbbells (English term italianized then also in Italy with the arrival of sports such as functional fitness) are a type of versatile fitness equipment that was already used 2000 years ago!

The history of gym dumbbells

In their most elementary form, dumbbells can be traced back to the ancient Greeks, who first invented halteres, oblong weights with handles.

Halteres Manubri da palestra antichi greci Di Portum da Wikipedia in inglese, CC BY-SA 3.0

Greek athletes held a haltere in each hand, quickly throwing weights backwards in mid-air to gain momentum in long jump races.

Another version of a handlebar evolved at the same time in the Middle East. Known as “nal”, longer than a handlebar, but shorter than a barbell and used by wrestlers and bodybuilders to build muscle strength and endurance.

The clubs, originally from India, also had different weights so that they could be used for gymnastics and weightlifting. British settlers eventually adopted these weights and brought them back to the West.

The word “dumbbell” was officially coined in England during the 16th century when athletes trained with bells without the clappers. You are not exactly dreaming the athletes were training raising real bells. Like those of the churches to understand 🙂

Without these clappers, the bells could be considered mute from the English “dumb”, therefore “dumb-bell”. Silent bell:)

In 1864, thanks to the release of the book by J.Blundell, “The muscles and their history” dumbbells became even more popular among fitness enthusiasts around the world.

Eventually, the “mute” dumbbells were replaced with iron weights that could be adjusted.

These early versions of adjustable dumbbells were equipped with sand containers at the ends so that they could be filled at at your own discretion and adjust the weight. Eventually, these adjustable dumbbells were replaced by the first dumbbells with adjustable weights

manubri antichi con sabbia da palestra

Types of gym dumbbells

Times have changed. Today there are three common types of dumbbells: adjustable, fixed and selective.

Adjustable gym dumbbells

Adjustable gym dumbbells allow you to adjust the weight according to specific needs or exercises. These dumbbells usually consist of a small dumbbell and weights. The biggest advantage of adjustable dumbbells is that they do not require much space.

Fixed dumbbells

Fixed handlebars are made of cast iron or iron coated in plastic/urethane of different weight. These dumbbells are ideal if you have a workout routine that requires different amounts of weight and you don’t have much time between series to regulate weight.

Hex hexagonal dumbbells

Hex dumbbells hexagonal from the gym, are present in almost all the boxes of Cross Training and also in the classic gyms.

Selective dumbbells

Finally, selective dumbbells are adjustable dumbbells that offer more comfort when changing weight. While adjustable dumbbells require you to slide weights in and out and secure them with a collar (also known as a clip), selective dumbbells allow you to adjust the weight by moving the selection pins or turning a knob.

Advantages of dumbbell training

What makes dumbbells immune to time-testing in choosing gym equipment?

Their versatility and the number of advantages they offer.

dumbbells provide an effective way to train the major muscle groups throughout the body and can be used anywhere. In the gym, at home, outside, without any problem.

Whether you are focused on isolation exercises like curls or other, dumbbells provide the ideal external resistance. When used correctly, dumbbells require greater stabilisation, activating more muscle fibers.

In addition, dumbbells force the limbs to work unilaterally so that no side is weaker or overcompensating for the other. This can be useful for those who have just started or have an imbarbell of strength due to a past injury.

In particular, the dumbbells allow greater freedom of movement, much more than can be, for example, bench relaxation with a barbell. While the arms and shoulders are in a fixed position, are in a fixed position, during the use of the barbell or using an isotonic machine, using the dumbbells you can slightly change the movement and work other muscles.

Safety of gym dumbbells

Since dumbbells allow a wider range of motion, it is important to consider some safety precautions to reduce injuries. dumbbells should be used carefully to avoid serious injury.

Warm up and stretch before each workout to prepare your muscles. Choosing the right weight is also important; while some may feel that a heavier handlebar will provide faster and more effective results, using a lower weight with more repetitions can provide results and reduce the risk of injury.

Respect the shape of the movement.

Unlike weight machines, dumbbells accumulate momentum during exercise and this momentum can cause injury if not handled properly. Practice every dumbbell-free movement.

This allows you to have a good understanding of your range of motion and the path that the handlebars must follow. Always lift with your legs, not with your back.

A common injury that occurs when weights are raised and laid.

While bending and lifting weights, keep your back in a straight and neutral line. Do not allow your shoulders or spine to bend as you bend.

Bend your knees and press on the heels to lift.

Even with the right lifting technique, it is also important to choose the right weights for your own strength level. Choosing too heavy weights to lift can cause injury.


Being followed during training is the safest way, regardless of whether you are using light or heavy dumbbells, can ensure you have the shape of the movement in a safe environment.

Always remember that :

  1. Starting to feel pain, requires you to stop and reduce weight and/or repetitions.
  2. If the pain persists, stop and try again the next day.

We all know the phrase “no pain, no gain”, but it is important to listen to your body to reduce the risk of seriously damaging your muscles and joints.

Finally, if you try a new workout routine, don’t start with heavier weights first! Instead, start with lighter weights and gradually increase up to more moderate weights or heavier ones.

Where to buy dumbbells and gym dumbbells.

In our store you can find different types of dumbbells with a wide range of options. Do not linger and visit the section of our online store dedicated to gym dumbbells and dumbbells.


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