Tag: dumbbells
Best Forearm Workouts With Dumbbells That Popeye Would Envy
Give these dumbbell workouts a try to make even Popeye jealous.
Our forearms. We often take these for granted, always working out biceps and triceps, chests, and back. But forearms add to the overall arm aesthetic of our physiques and shouldn’t be overlooked as effective ways to get things done. Necessary for both functional and sport specific movements, our forearms need as much love as anything else.
Now, we mentioned Popeye, our rugged, big armed sailor. You might not want to look like Popeye himself, but those forearms, if paired well with the rest of your arm muscles, will certainly show off a great physique. Someone could have showed Popeye the gym to at least fix a few of those muscle imbalances, but thankfully, you don’t have that problem.
The right workouts can greatly affect your muscle growth and how you actually see effective changes to your physique. Dumbbells are a great workout tool to use for they work to isolate out certain muscles, fix any muscle imbalances, and give you the best chance at seeing convenient gains with an easy to use piece of equipment.
Let’s take a look at some of the best forearm workouts with dumbbells so you can add these to your routine and see the right forearm strength start to unfold. Plus, all you need is a set of dumbbells to see great work done.
Benefits of Strong Forearms
Improve grip strength: By working these muscles, you strengthen your grip which is essential for both functional and sport specific movements (1).
Necessary for all lifts: Any lift where you hold a weight requires forearm strength and this is important as you look to get the most out of each and every exercise.
Prevent injury: Strong forearms gives you better support as you lift big weight to avoid injury that can occur from weak muscles.
Add to your physique: Bigger forearms can add to your physique to make those arms pop and add to an overall aesthetic.
Related: 10 Exercises for Thicker Forearms
Why Using Dumbbells Are So Effective
Using dumbbells is a great way to enhance strength in a convenient way that only requires one piece of equipment. Dumbbells have the ability to take our gains to new heights and with the right approach to dumbbell training, we better set ourselves up for success.
Benefits of dumbbells include:
Effective muscle growth: Add good resistance and time under tension for great muscle building.
Fix imbalances: Great for isolating muscle groups to enhance symmetry and even out those muscles.
Good variety: Dumbbells allow for a host of workouts to take place and can add nice variety to your routine.
Best Forearm Workouts With Dumbbells
Now that we’ve covered the bases of what strong forearms and dumbbells can do for you, we can get into the best forearm workouts with dumbbells so you can add these to your routine and get the most out of each and every workout.
Farmer’s Walks
With farmer’s walks, you will carry a set of most likely heavier dumbbells a set distance or for a set amount of time. This is a great exercise to combine strength building with cardio and serves as a really nice conditioning exercise. Where your forearms come into play are with the grip necessary to hold the weight. Your core will be engaged to stabilize your body and your forearms will be engaged to really hold the weight and make it as effective as possible.
Zottoman Curls
Zottoman curls require a twisting motion during the actual movement which will work your forearm muscles and give them that bit of tension needed to grow. Designed to really enhance bicep strength and size, the use of your forearms and the nature of this movement, make this an effective exercise for building forearm strength.
Related: The Eight Best Bodyweight Exercises for Forearms
Wrist Curls
Wrist curls work to develop strength in the forearms but also your wrists. As vulnerable joints we need to keep these strong and stable and here is where your forearm grip is important. As an isolation exercise that mainly targets the forearms, this is a nice exercise to put into the mix to show those forearms some love.
Push-Up To Row
The push-up to row is a great exercise to work many muscles and your forearms are an important group to focus on. The movement of the push-up and then into the row all require different muscles, however, the constant is your forearm grip on the weight. A great exercise for those push days or those pull days, you can’t go wrong with the push-up to row exercise.
Best Dumbbells For Working Out
Finding a quality pair of dumbbells can be challenging, but it is certainly not impossible. With the right approach to looking, you can find a premium set of dumbbells that won’t break the bank. We wanted to share a great set with you so you could capitalize on those gains and see the best results possible.
papababe Dumbbells
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
Price: $289.99
Check out our list of the Best Dumbbells for more great lifting products!
Wrap Up
The best forearm workouts with dumbbells can greatly enhance your lifting goals so you see effective growth and a real change to your physique. Strong forearms can add to your aesthetic and give you that bigger look you are striving for. Plus, by using dumbbells, you give yourself the benefit of using a quality set while reaping the pros of these lifting products. Give these forearm workouts a try and see what this can do for all those lifting and physique goals today.
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*Images courtesy of Envato
References
Anakwe, R.; et al. (2007). “Grip strength and forearm circumference in a healthy population”. (source)
Best Free Weights For Strength & Endurance Goals 2021
These free weights including dumbbells, kettlebells, and barbells can affect your home workouts for the best strength and endurance goals.
With our desire to gain strength and size, while also building endurance and enhancing our aerobic capacity, the right equipment is a must and free weights are what we need. Not only can we get a great workout with a solid set of dumbbells, a well-made kettlebell, or top tier barbell, but we can also beef up our home gym for the best gains around. With the ability to have a stellar home workout while also tackling things like muscle imbalances and building mind-muscle connection, free weights are the best way to see serious gains.
We’ve put together a list of the Best Free Weights for 2021 so you can beef up your home gym for the best at-home workouts. With the right equipment, you will have all the tools necessary to build strength and endurance for all your fitness goals.
Best Free Weights For 2021
Best Free Weights Set
A free weights set can give us the essentials without needed to look all over for different equipment. A complete set of high-quality equipment is what we need to thrive for any great home workout.
RUNWE Free Weight Set
RUNWE Pure Steel Free Weight Set is a set of safe and durable steel dumbbells with a barbell counterweight device for easy adjusting of the weights. With both dumbbells and a barbell, you can work to perform multi-functional exercises great for your home or wherever you choose to workout. With multiple weight settings ranging from 40 lbs. to 110 lbs., these plates are easy to take on and off for an effective workout. An ergonomic grip allows for the best in terms of grip and stability.
RUNWE Free Weight Set is a durable set with adjustable dumbbells, a barbell, and complete set of weights perfect for multi-functional exercises.
Pros
Great set of adjustable dumbbells and a barbell
Nice grip for ease and stability during lifting
Perfect set for multi-functional exercises
Cons
Adjusting may take time to change out different weights
May not be as heavy as some would like
Price: $159.99
Best Dumbbells
Dumbbells are great for compound and isolation exercises as we look to build not only strength and size, but also focus on muscle imbalances for a well-rounded physique.
papababe Dumbbells
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
Pros
Great for exercise and seeing results for strength and fat loss
Easy storage for convenience
Solid cast iron and rubber coating ensure durability and protection
Cons
Can be an expensive option
May have a strong scent
Price: $69.99
Best Adjustable Dumbbells
A full set of dumbbells can take up too much space but adjustable dumbbells provide the same benefits with the convenience and ease of less clutter.
Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one. The unique dial system works great and totally eliminates the need for many dumbbell sets for better convenience and overall space.
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Pros
Unique dial system with weight ranging from 5-52.5 lbs.
Combines 15 weight sets into one for lifters and strength athletes
Saves you time and space with a convenient set that is cost effective
From a reputable company in Bowflex
Cons
Slightly bulky so have to modify some exercises
Grip material on the handle could be longer for a better overall grip
Price: $399.00
Best Kettlebell
A kettlebell is one of those tools to boost strength, size, and endurance by working to allow for the best in terms of high intensity movements and those that are more functional.
Kettlebell Kings Powder Coat Kettlebells
These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Pros
The powder finish is the right amount of smooth and rough for enhanced grip
Different weights add nice versatility to each workout
Consistent and durable products from a company who cares about their equipment and consumers
Cons
Premium priced item
Some of the higher weights may have pitting issues.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!
Best Barbell
For those looking to build serious strength and size, particularly in a bulking phase, a barbell allows you to pack on the weight so you get the most bang for your buck when it comes to building real muscle.
American Barbell 20KG Training Bar
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
From a reputable company who cares about their customers and products with the best barbell for bodybuilding
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
The grip may give off a false sense of feeling weak, although that may be dependent on preference
Price: $325.00
Check out our individual review for American Barbell 29kg Training Bar here!
Best Medicine Ball
A medicine ball works great for compound movements like squats, or more isolated movements like those for your core. Used for a warm-up or an exercise, this is a great tool to have.
SPRI Dual Grip Medicine Ball
Medicine balls are great tools for all sort of workouts from circuit style to core work and SPRI offers a great selection of medicine balls of varying weights. The dual-handle easy-grip makes rotational exercises easier to do while other circuit style workouts can be performed with a better grip. This is the perfect choice for ab routines, cross upper body patterns, and dynamic lower body drills and includes an exercise guide.
SPRI Dual Grip Medicine Ball works great for a variety of workouts with a great grip and good durability.
Pros
The dual handle design is great for any workout
The variety of weight to choose from allows for your own designed workouts
With the exercise guide as well, this is set at a good price
Cons
The ball itself does tend to get slippery at times so working on a solid grip can be challenging
A strong rubber odor was observed in early uses
Price: $64.11
Best Weight Plates
The right set of weight plates can allow you to load your barbell with as much weight as you want so you build muscle with a host of exercises and a range of different weight.
XMark Texas Star Olympic Plates
XMark Texas Star Olympic Plates are a trusted brand of plates that are tough and durable for the best quality. Made from premium all-natural virgin rubber, these will maintain their bold color and offer the best protection. A stainless-steel insert allows the plates to easily slide on and off of any bar. With weights totaling 115 lbs., included with this set are two 25 lbs. plates, four 10 lbs. plates, four 5 lbs. plates, and two 2.5 lbs. plates.
XMark Texas Star Olympic Plates are tough and durable and include plates ranging from 2.5 lbs. to 25 lbs. totaling 115 lbs.
Pros
High quality and tough for the best durability
Steel inserts allow for easy sliding off the bar
Good set of weights for working out
Cons
More weight may be necessary for some
Price: $344.00
Best Bumper Plates
Bumper plates allow for Olympic style lifting and can offer protection to your floors by having that rubber coating. These are versatile and great for an exercise like the deadlift.
AMGYM Bumper Plates
AMGYM Bumper Plates are made with 100% high-density rubber that are durable and offer low bounce to protect your floors against any abuse or dropping. Expertly designed stainless steel inserts keep these firmly on the bar for whatever training you do, whether that be heavy lifting or something more high intensity based. With 160 lbs. total weight, this set comes with two 45 lbs. plates, two 25 lbs. plates, and two 10 lbs. plates that fit all Olympic barbells with 2-inch sleeves.
AMGYM Bumper Plates are a complete set totaling 160 lbs. and are expertly designed steel with high-density natural rubber to protect against abuse.
Pros
High density rubber great for durability and to protect your floors
Good amount of weight to get started with lifting
Steel inserts keep the plates firmly on the bar no matter the exercise
Cons
For heavy lifters, more weight may be required
Price: $404.99
Benefits Of Free Weights
The benefits of free weights can greatly influence your gains and lead to increased growth and endurance, depending on what your goals may be. Benefits of free weights include:
Increase strength and size: The right equipment can build muscle and lead to greater hypertrophy so you see the best in terms of strength and size (1).
Higher intensity work: Without being confined to a machine, you can elevate the speed of your workouts to get your heart rate going for a real endurance workout.
Versatility and specific movements: Free weights offer the ability to perform a workout in different ways to target sport specific and more functional movements.
Great home gym: With all of the equipment needed to see gains, you can assemble a great home gym to tackle all of your goals.
What These Free Weights Can Do For You
Dumbbells allow you to perform exercises safely and effectively as you look to add resistance to compound and isolation movements. They are great for those looking to adjust symmetry and fix any muscle imbalances (2,3).
Kettlebells
Kettlebells work to offer a full body workout in order to promote strength and power while also elevating your heart rate for higher intensity work. They can also improve balance and stability and enhance mind-muscle connection (4,5).
Barbells are great for more functional movements and for those looking to really pack on the weight for serious size. Versatile enough to challenge you, yet heavy enough for better hypertrophy, you can do a lot with barbells for an effective workout (6).
Medicine Balls
Medicine balls are awesome for core training but also for total body conditioning. With the ability to enhance athleticism, having the right medicine ball can improve your gains in a number of areas.
Plates allow you to adjust weight accordingly for whatever workout comes your way. Either weighted or bumper plates, each will offer a unique way to workout so you can see the desired gains you want.
How We Choose
When looking for the best free weights, we first look at the reputation of the brand and the companies representing each product. You deserve to have the best equipment possible and each brand should be working for you. We then look at what equipment you should be using to maximize your gains because certain equipment is better than others. Knowing what you want out of your own goals is important for this section because this will determine what equipment you are looking for. Lastly, we look at price. It is possible to find the right products at the right price to not break the bank.
FAQ Section
What is the best free weight set?
RUNWE Pure Steel Free Weight Set. This is a set of safe and durable steel dumbbells with a barbell counterweight device for easy adjusting of the weights. With both dumbbells and a barbell, you can work to perform multi-functional exercises great for your home or wherever you choose to workout.
What is the difference between using free weights and machines?
Using machines can provide for more stability and balance when performing these exercises. What free weights can do is challenge you to really work on stability while also fixing certain imbalances by working each muscle with an isolation exercise, an example being bicep curls.
How do I decide which free weights are the best to buy?
Knowing your goals are important with this. While it would be a luxury to have all of these options, think about your training routine and really work to nail down what equipment would maximize your gains the most. If you want to build more strength, maybe a barbell is better. For more higher intensity work, a kettlebell may be a better option for you.
Wrap Up
The best free weights will allow you to target all areas of growth that you want to most. Rounding out a nice home gym is important and should not be overlooked when it comes to building strength, size, and endurance. Finding the right free weights can be challenging but it is absolutely possible with the right approach to assembling only the best equipment. Check out this list of free weights and start to get your home gym ready to produce serious gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Schott, N.; Johnen, B.; Holfelder, B. (2019). “Effects of free weights and machine training on muscular strength in high-functioning older adults”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)