Mambo Max Dumbbells 4Kg add extra strength elements to your aerobic or cardio workout and strengthen your muscles in a natural way. These dumbbell are cast iron, coated with vinyl or neoprene. The vinyl coating is easy to wash and the neoprene coating has resin for a scrubby feel and superior grip.
Did you know that when you combine your regular strength exercise with your typical cardiovascular exercise, you can burn more calories? Other benefits include enhanced fitness level, stronger bones, and better mental health. Though there are numerous options available to you when it comes to strength exercises, dumbbells are a great place to start.
Here are some of the great strength exercises you can do with Mambo Max Dumbbells 4Kg:
1. Alternate Dumbbell Curl – Biceps
This exercise is a simple way to build biceps size and strength. It is generally performed for moderate to high reps, such as 8-12 reps or higher.
2. Concentration Curl – Biceps
If you want to improve your arm size, strength, and appearance, the concentration curl is for you. On this type of strength exercise, your biceps receive more tension than they do during a standard bicep curl because your arm is in an anchored position.
For beginners, you may choose a light weight Mambo Max Dumbbells to begin and complete 3-4 sets of 10-15 reps. If you are more comfortable with the form, grab a pair of heavier dumbbells and stick to the 6-8 rep range for 3-4 sets.
3. Dumbbell Curl – Biceps
It is an exercise that works the muscles of the upper arm, and to a lesser extent, those of the lower arm. The starting weights are 2 kg to 4 kg per dumbbell. If you are just beginning, rehabilitating from an injury, or returning to exercise after a sedentary period, you might start with 0.5 kg to 1 kg.
4. Seated Dumbbell Extension – Triceps
It is an isolation exercise that works the muscles of the triceps. Because you are lifting a dumbbell over your head, you should be careful not to lift more weight than you can safely control. Dropping it could cause harm.
Complete two to three sets of 10 to 12 repetitions each and change the hand on top holding the weight.
5. Dumbbell Wrist Curl – Forearm
This exercise is recommended to build forearm strength. Wrist curls help improve grip strength and encourage stronger wrists. If you are new to exercise, start with lighter weights to prevent injury.
Aim to complete up to three sets of 15 reps. Take a short break in between the sets, resuming the exercise once you feel ready or to switch arms.
6. Reversed Dumbbell Wrist Curl – Forearm
Same with dumbbell wrist curl, this exercise will strengthen your wrists and give you more stability while you’re lifting weights.
7. Dumbbell Fly – Chest
This is a good exercise for building strength in your chest, shoulder, and arm muscles. For starters, consider using lighter weights and slowly increase the amount of weight each week as you build strength. Perform 3 sets with 10–15 reps per set.
8. Dumbbell Press – Chest
It is an upper-body strengthening exercise that works your chest, shoulders, arms, building muscle tissue and strength. Do 2 to 3 sets of 8 to 15 reps.
9. Dumbbell Pullover – Chest
This is an upper body exercise for your back muscles, chest muscles, and arms. It also increases core stability and improve shoulder mobility. Try 2 to 3 sets of 8-10 reps.
10. Bent-Over Lateral Raise – Shoulder
This exercise build strong rear dealts and a great exercise when your goal is to tone and sculpt your shoulders, arms and back. Start with 2 or 3 sets of 8 to 12 reps.
11. Alternate Dumbbell Press – Shoulder
This exercise creates balance and stability on both sides of the body and increases muscular strength through the entire shoulder region. You can do your desired number of reps.
12. Alternate Front Raise – Shoulder
This exercise can help you build strength and definition in the front and sides of your shoulders. A suggested starting weight for this exercise is 2 kg dumbbells for women and 4 kg dumbbells for men. If you can’t lift this much, you can always start lower.
13. Shoulder Shrug – Shoulders/Back
This exercise strengthen shoulder muscles and upper arms. It can also relieve muscle tension in your neck, shoulders, and upper back. For starters, aim for 3 sets of 10 reps. You can increase the number of reps as you build up your shoulder strength, say 3 sets of 20 reps to be done 4x a week.
14. Single Arm Dumbbell Row – Back
This exercise targets the upper and lower back, shoulders, biceps, and hips while improving core stability. As a result, you perform many everyday activities with greater ease, less discomfort, and carry more effortlessly.