Even if you never go to the gym, you know what 3D printed dumbbells are. But did you know that you can have these kinds of weights made yourself with the help of a 3D printing service? Hell yes! 3D printing is one of the ways in which a dumbbell is made. Of course, you can also buy the weights in a store or an online shop. With these 3D printed dumbbells you can do a lot of different exercises. In this article we introduce three exercises that are each intended for a different muscle group.
Chest: dumbbell bench press
3D printed dumbbells bench press is a good exercise to train your chest muscles. You lie on a weightlifting bench and keep your elbows at approximately shoulder height next to you. They should stay at a 90 degree angle while you hold the weights in a straight line above your elbows. Next, raise the dumbbells as straight as possible until your arms are almost straight. You can now slowly lower your hands back to the starting position, after which you can repeat this movement. You should also do 3 to 4 sets of 8 to 12 reps with the dumbbell bench press.
Shoulders: Lateral raises
To train muscles in your shoulders you can use the lateral raises. This involves standing on the floor with your feet hip-width apart. You should hold a dumbbell in each hand while letting your arms hang at your sides. Then slowly move your arms up sideways. Do this until your arms have formed a parallel line with the ground. You can then slowly lower the dumbbells back to the starting position. As with the previously mentioned exercises, you should do 3 to 4 sets of 8 to 12 reps of the lateral raises.
Back: dumbbell deadlift
You can train your back muscles using an exercise called the dumbbell deadlift. You do this by holding the dumbbells in front of you with the inside of your wrists facing you. At the same time, you should keep your arms straight and the weights resting on your thighs. Then you lower the dumbbells to your feet, which you do by moving your upper body. So, you have to keep your knees slightly bent. Your lower body and lower back should actually do the work, not your upper body. Do 3 to 4 sets of 8 to 12 reps.
