{"id":894580,"date":"2026-02-22T14:40:55","date_gmt":"2026-02-22T13:40:55","guid":{"rendered":"https:\/\/www.gladiatorfit.ch\/dumbbell-exercises-the-complete-home-guide\/"},"modified":"2026-02-22T17:06:12","modified_gmt":"2026-02-22T16:06:12","slug":"dumbbell-exercises-the-complete-home-guide","status":"publish","type":"post","link":"https:\/\/www.gladiatorfit.ch\/en\/dumbbell-exercises-the-complete-home-guide\/","title":{"rendered":"Dumbbell exercises: the complete home guide"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"894580\" class=\"elementor elementor-894580 elementor-893926\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-689178c e-con-boxed e-flex e-con e-parent\" data-id=\"689178c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a7cf6de e-con-full e-flex e-con e-child\" data-id=\"a7cf6de\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-9bc6835 e-con-full e-flex e-con e-child\" data-id=\"9bc6835\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-eb2036d elementor-widget elementor-widget-heading\" data-id=\"eb2036d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Dumbbell exercises: the complete home guide<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a799fe elementor-widget elementor-widget-text-editor\" data-id=\"1a799fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Looking to transform your physique without turning your living room into a cluttered gym? It&#8217;s perfectly possible. <strong>Dumbbell exercises<\/strong> are the fundamental basis of any effective muscle-building program, whether you&#8217;re a beginner or an advanced exerciser. Unlike guided machines, dumbbells force you to master your movements from A to Z, guaranteeing harmonious, functional muscle development.   <\/p>\n\n<p>At GladiatorFit.ch, we know that equipment isn&#8217;t everything: it&#8217;s how you use it that counts. In this comprehensive guide, we&#8217;ll go beyond a simple list of moves. Together we&#8217;ll look at how to choose the ideal pair for your space, break down technique to avoid injury, and structure a &#8220;turnkey&#8221; program to boost your hypertrophy at home.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-84edc6e e-con-full e-flex e-con e-child\" data-id=\"84edc6e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-efbe183 elementor-widget elementor-widget-heading\" data-id=\"efbe183\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why choose dumbbells for your home gym?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-15dc11f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"15dc11f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-289edda elementor-widget elementor-widget-text-editor\" data-id=\"289edda\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Investing in a pair of dumbbells is often the first, and arguably the smartest, step in building a <strong>home gym<\/strong> worthy of the name. But why is it that such a simple tool remains unchallenged by high-tech machines? <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c7f180 elementor-widget elementor-widget-image\" data-id=\"3c7f180\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/02\/gladiatorfit-image-1771398211166-scaled.jpg\" title=\"\" alt=\"gladiatorfit-image-1771398211166\" loading=\"lazy\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a619396 elementor-widget elementor-widget-heading\" data-id=\"a619396\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">The advantages of free loads<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b07b685 elementor-widget elementor-widget-text-editor\" data-id=\"b07b685\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Working with a <strong>free load<\/strong> offers benefits that machines simply can&#8217;t replicate. When you push or pull a dumbbell, you&#8217;re not just fighting gravity to lift the weight; you also have to stabilize it. <\/p>\n\n<ul>\n    <li><strong>Stabilizing muscles:<\/strong> unlike a guided barbell, dumbbells require perfect coordination. Your shoulders, abdominals and rotators must work in synergy to keep the load in line. This is the essence of functional work.  <\/li>\n    <li><strong>Increased range of motion:<\/strong> In the barbell bench press, your hands are fixed on the bar. With dumbbells, you can converge your hands at the top of the movement for a better contraction, or descend lower for a better stretch, thus promoting<strong>hypertrophy<\/strong>. <\/li>\n    <li><strong>Correcting imbalances:<\/strong> We all have one side that&#8217;s stronger than the other. Using dumbbells prevents your dominant arm from compensating for the weaker arm, which is crucial for an aesthetic physique and balanced strength. <\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-501d4e8 elementor-widget elementor-widget-heading\" data-id=\"501d4e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Adjustable vs. fixed dumbbells: which to choose?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cedf105 elementor-widget elementor-widget-text-editor\" data-id=\"cedf105\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Before you start exercising, you need to choose the right tool for your needs and your space. On GladiatorFit.ch, you&#8217;ll find several categories to choose from, depending on your use. <\/p>\n\n<p>If you&#8217;re doing <strong>crosstraining<\/strong> or fast metabolic circuits, <strong>Hex Dumbbells<\/strong> are ideal. Their shape prevents the dumbbell from rolling on the floor (perfect for dumbbell push-ups) and their rubber coating protects your floor. <\/p>\n\n<p>For pure strength training in a small space, the <strong>adjustable dumbbell kit<\/strong> is the ultimate solution. Instead of having 10 pairs that take up an entire wall, you have a single accessory that modifies the load with a click or by unscrewing a ring. It&#8217;s a phenomenal space-saver, and allows you to apply progressive overload without buying new equipment every month.  <\/p>\n\n<p>Finally, for light fitness, rehabilitation or yoga, neoprene or vinyl dumbbells offer a soft, colorful grip, but will soon be limited for serious weight gain.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3db6814 elementor-widget elementor-widget-shortcode\" data-id=\"3db6814\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"woocommerce columns-4 \"><ul class=\"products columns-4\">\n<li class=\"wvs-archive-product-wrapper product type-product post-22585 status-publish first instock product_cat-dumbbells has-post-thumbnail sale taxable shipping-taxable purchasable product-type-variable woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/hex-dumbbell-in-rubber-gladiatorfit\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t\n\t<span class=\"onsale\">Sale!<\/span>\n\t<img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-500x500.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"Hex Dumbbell in rubber GladiatorFit\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-1000x1000.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-800x800.jpg 800w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-768x768.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-860x860.jpg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-600x600.jpg 600w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-700x700.jpg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc-200x200.jpg 200w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Haltere-hexagonale-en-caoutchouc.jpg 1200w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div class=\"star-rating\" role=\"img\" aria-label=\"Rated 4.80 out of 5\"><span style=\"width:96%\">Rated <strong class=\"rating\">4.80<\/strong> out of 5<\/span><\/div><div id=\"wc-stripe-bnpl-shop-msg-22585\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">GladiatorFit<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/hex-dumbbell-in-rubber-gladiatorfit\/\">Hex Dumbbell in rubber GladiatorFit<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\">5<span class=\"cents\">.87<\/span>\u2013185<span class=\"cents\">.90<\/span> <span class=\"sale-percentage\">-30%<\/span><\/span>\n<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/hex-dumbbell-in-rubber-gladiatorfit\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_22585\" data-quantity=\"1\" class=\"button product_type_variable add_to_cart_button\" data-product_id=\"22585\" data-product_sku=\"\" aria-label=\"Select options for &ldquo;Hex Dumbbell in rubber GladiatorFit&rdquo;\" rel=\"\">Choice of model<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_22585\" class=\"screen-reader-text\">\n\t\tThis product has multiple variants. The options may be chosen on the product page\t<\/span>\n<\/li>\n<li class=\"wvs-archive-product-wrapper product type-product post-22152 status-publish instock product_cat-dumbbells product_cat-mini-dumbbells has-post-thumbnail sale taxable shipping-taxable purchasable product-type-variable woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/neoprene-dumbbells-for-bodybuilding-and-fitness-set-of-2-gladiatorfit\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t\n\t<span class=\"onsale\">Sale!<\/span>\n\t<img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-500x500.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"Neoprene-covered dumbbells for bodybuilding and fitness (Set of 2) 2x10KG\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-1000x1000.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-800x800.jpg 800w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-768x768.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-860x860.jpg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-600x600.jpg 600w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-700x700.jpg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2-200x200.jpg 200w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Halteres-revetement-Neoprene-musculation-et-fitness-Lot-de-2.jpg 1200w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div class=\"star-rating\" role=\"img\" aria-label=\"Rated 4.54 out of 5\"><span style=\"width:90.8%\">Rated <strong class=\"rating\">4.54<\/strong> out of 5<\/span><\/div><div id=\"wc-stripe-bnpl-shop-msg-22152\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">GladiatorFit<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/neoprene-dumbbells-for-bodybuilding-and-fitness-set-of-2-gladiatorfit\/\">GladiatorFit neoprene bodybuilding and fitness dumbbells (set of 2)<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\">13<span class=\"cents\">.90<\/span>\u201367<span class=\"cents\">.90<\/span> <span class=\"sale-percentage\">-15%<\/span><\/span>\n<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/neoprene-dumbbells-for-bodybuilding-and-fitness-set-of-2-gladiatorfit\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_22152\" data-quantity=\"1\" class=\"button product_type_variable add_to_cart_button\" data-product_id=\"22152\" data-product_sku=\"\" aria-label=\"Select options for &ldquo;GladiatorFit neoprene bodybuilding and fitness dumbbells (set of 2)&rdquo;\" rel=\"\">Choice of model<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_22152\" class=\"screen-reader-text\">\n\t\tThis product has multiple variants. The options may be chosen on the product page\t<\/span>\n<\/li>\n<li class=\"wvs-archive-product-wrapper product type-product post-365988 status-publish instock product_cat-dumbbells has-post-thumbnail sale taxable shipping-taxable purchasable product-type-variable woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/gladiatorfit-round-rubber-dumbbell\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t\n\t<span class=\"onsale\">Sale!<\/span>\n\t<img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-500x500.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"Round rubber dumbbell 1\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-1000x1000.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-768x768.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-860x860.jpg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-700x700.jpg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-430x430.jpg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1-90x90.jpg 90w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Haltere-rond-en-caoutchouc_1.jpg 1200w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div class=\"star-rating\" role=\"img\" aria-label=\"Rated 5.00 out of 5\"><span style=\"width:100%\">Rated <strong class=\"rating\">5.00<\/strong> out of 5<\/span><\/div><div id=\"wc-stripe-bnpl-shop-msg-365988\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">GladiatorFit<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/gladiatorfit-round-rubber-dumbbell\/\">GladiatorFit round rubber dumbbell<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\">7<span class=\"cents\">.63<\/span>\u201398<span class=\"cents\">.36<\/span> <span class=\"sale-percentage\">-40%<\/span><\/span>\n<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/gladiatorfit-round-rubber-dumbbell\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_365988\" data-quantity=\"1\" class=\"button product_type_variable add_to_cart_button\" data-product_id=\"365988\" data-product_sku=\"\" aria-label=\"Select options for &ldquo;GladiatorFit round rubber dumbbell&rdquo;\" rel=\"\">Choice of model<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_365988\" class=\"screen-reader-text\">\n\t\tThis product has multiple variants. The options may be chosen on the product page\t<\/span>\n<\/li>\n<li class=\"wvs-archive-product-wrapper product type-product post-366765 status-publish last instock product_cat-dumbbells has-post-thumbnail sale taxable shipping-taxable purchasable product-type-variable woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/round-chrome-dumbbells-set-of-2-gladiatorfit\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t\n\t<span class=\"onsale\">Sale!<\/span>\n\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-500x500.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"Round chrome dumbbells (set of 2) 1\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-1000x1000.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-768x768.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-860x860.jpg 860w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-700x700.jpg 700w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-430x430.jpg 430w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1-90x90.jpg 90w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2023\/11\/Halteres-ronds-en-chrome-lot-de-2_1.jpg 1200w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div class=\"star-rating\" role=\"img\" aria-label=\"Rated 5.00 out of 5\"><span style=\"width:100%\">Rated <strong class=\"rating\">5.00<\/strong> out of 5<\/span><\/div><div id=\"wc-stripe-bnpl-shop-msg-366765\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">GladiatorFit<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/round-chrome-dumbbells-set-of-2-gladiatorfit\/\">GladiatorFit chrome dumbbells (set of 2)<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\">12<span class=\"cents\">.67<\/span>\u201362<span class=\"cents\">.90<\/span> <span class=\"sale-percentage\">-25%<\/span><\/span>\n<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/round-chrome-dumbbells-set-of-2-gladiatorfit\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_366765\" data-quantity=\"1\" class=\"button product_type_variable add_to_cart_button\" data-product_id=\"366765\" data-product_sku=\"\" aria-label=\"Select options for &ldquo;GladiatorFit chrome dumbbells (set of 2)&rdquo;\" rel=\"\">Choice of model<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_366765\" class=\"screen-reader-text\">\n\t\tThis product has multiple variants. The options may be chosen on the product page\t<\/span>\n<\/li>\n<\/ul>\n<\/div><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0316311 e-con-full e-flex e-con e-child\" data-id=\"0316311\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-aa9bd42 elementor-widget elementor-widget-heading\" data-id=\"aa9bd42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The best dumbbell exercises by zone<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-03cda85 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"03cda85\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e5174a9 elementor-widget elementor-widget-text-editor\" data-id=\"e5174a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Now that you&#8217;ve got the equipment, let&#8217;s get down to the nitty-gritty. The classic mistake is to want to &#8220;lift heavy&#8221; at the expense of form. Here, we focus on quality of movement to target the muscle precisely.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d5ad2f elementor-widget elementor-widget-heading\" data-id=\"9d5ad2f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Upper body: pectorals, back and shoulders<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3753449 elementor-widget elementor-widget-text-editor\" data-id=\"3753449\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>To build a powerful bust, three key movements stand out:<\/p>\n\n<ol>\n    <li><strong>Dumbbell bench press:<\/strong> This is the superior barbell variant for pectoral muscles. Lying on a bench (or on the floor for the &#8220;floor press&#8221;), push the dumbbells towards the ceiling, bringing them together at the top without colliding. Control the descent. This provides a better stretch for the pectoral fibers.   <\/li>\n    <li><strong>One-arm rowing (lumberjack pull):<\/strong> Indispensable for back thickness. Leaning on a bench, with one knee and hand resting on the bench, pull the dumbbell towards your hip with your other hand. Keep your back flat. This is a safety exercise that protects your lumbar vertebrae while bludgeoning your lumbar spine.   <\/li>\n    <li><strong>Seated or standing military bench press:<\/strong> For broad shoulders. Start with the dumbbells at ear level and push upwards. Be careful not to arch your back too much.  <\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9a8b506 elementor-widget elementor-widget-shortcode\" data-id=\"9a8b506\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div class=\"woocommerce columns-4 \"><ul class=\"products columns-4\">\n<li class=\"product type-product post-21205 status-publish first instock product_cat-weight-benches has-post-thumbnail taxable shipping-taxable purchasable product-type-simple woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/adjustable-bench-inclinable-steel-weight-bench-gladiatorfit\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-500x500.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"Adjustable Bench&quot; inclinable steel weight bench GladiatorFit\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-1000x1000.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-768x768.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-100x100.jpg 100w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Banc-de-musculation-en-acier-inclinable-_Adjustable-Bench_-GladiatorFit1.jpg 1200w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div class=\"star-rating\" role=\"img\" aria-label=\"Rated 4.80 out of 5\"><span style=\"width:96%\">Rated <strong class=\"rating\">4.80<\/strong> out of 5<\/span><\/div><div id=\"wc-stripe-bnpl-shop-msg-21205\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">GladiatorFit<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/adjustable-bench-inclinable-steel-weight-bench-gladiatorfit\/\">Adjustable Bench&quot; inclinable steel weight bench GladiatorFit<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\" translate=\"no\">&#67;&#72;&#70;<\/span>449<span class=\"cents\">.90<\/span><\/bdi><\/span><\/span>\n<a href=\"\/en\/wp-json\/wp\/v2\/posts\/894580?add-to-cart=21205\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_21205\" data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"21205\" data-product_sku=\"7649990755373\" aria-label=\"Add to cart: &ldquo;Adjustable Bench&quot; inclinable steel weight bench GladiatorFit&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;Adjustable Bench&quot; inclinable steel weight bench GladiatorFit&rdquo; has been added to your cart\" role=\"button\">Add to cart<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_21205\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<\/li>\n<li class=\"product_shipping_class-delai-45-jours-en product type-product post-31143 status-publish instock product_cat-weight-benches has-post-thumbnail sale taxable shipping-taxable purchasable product-type-simple woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/ghd-multi-station-steel-bench-for-abdominals-legs-and-buttocks-titan\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t\n\t<span class=\"onsale\">Sale!<\/span>\n\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-500x500.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"GHD steel multi station bench for abs, legs and glutes 7640344751676 SS1 8747 1\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-1000x1000.jpg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-768x768.jpg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3-100x100.jpg 100w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2022\/03\/Gladiatorfit-3.jpg 1200w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div class=\"star-rating\" role=\"img\" aria-label=\"Rated 4.00 out of 5\"><span style=\"width:80%\">Rated <strong class=\"rating\">4.00<\/strong> out of 5<\/span><\/div><div id=\"wc-stripe-bnpl-shop-msg-31143\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">Titan<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/ghd-multi-station-steel-bench-for-abdominals-legs-and-buttocks-titan\/\">GHD multi-station steel bench for abdominals, legs and buttocks Titan<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\"><del aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\" translate=\"no\">&#67;&#72;&#70;<\/span>699<span class=\"cents\">.90<\/span><\/bdi><\/span><\/del> <span class=\"screen-reader-text\">Original price was: &#067;&#072;&#070<span class=\"cents\">.69<\/span>9<span class=\"cents\">.90<\/span>.<\/span><ins aria-hidden=\"true\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\" translate=\"no\">&#67;&#72;&#70;<\/span>594<span class=\"cents\">.92<\/span><\/bdi><\/span><\/ins><span class=\"screen-reader-text\">Current price is: &#067;&#072;&#070<span class=\"cents\">.59<\/span>4<span class=\"cents\">.92<\/span>.<\/span> <span class=\"sale-percentage\">-15%<\/span><\/span>\n<a href=\"\/en\/wp-json\/wp\/v2\/posts\/894580?add-to-cart=31143\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_31143\" data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"31143\" data-product_sku=\"7640344751676\" aria-label=\"Add to cart: &ldquo;GHD multi-station steel bench for abdominals, legs and buttocks Titan&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;GHD multi-station steel bench for abdominals, legs and buttocks Titan&rdquo; has been added to your cart\" role=\"button\">Add to cart<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_31143\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<\/li>\n<li class=\"product type-product post-857838 status-publish instock product_cat-weight-benches has-post-thumbnail taxable shipping-taxable purchasable product-type-simple woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/gladiatorfit-folding-weight-bench\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-500x500.jpeg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"GladiatorFit folding weight bench\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-500x500.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-300x300.jpeg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-1000x1000.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-150x150.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-768x768.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-1536x1536.jpeg 1536w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-50x50.jpeg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-100x100.jpeg 100w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1-64x64.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-pliable-GladiatorFit-1.jpeg 2048w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div class=\"star-rating\" role=\"img\" aria-label=\"Rated 5.00 out of 5\"><span style=\"width:100%\">Rated <strong class=\"rating\">5.00<\/strong> out of 5<\/span><\/div><div id=\"wc-stripe-bnpl-shop-msg-857838\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">GladiatorFit<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/gladiatorfit-folding-weight-bench\/\">GladiatorFit folding weight bench<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\" translate=\"no\">&#67;&#72;&#70;<\/span>109<span class=\"cents\">.90<\/span><\/bdi><\/span><\/span>\n<a href=\"\/en\/wp-json\/wp\/v2\/posts\/894580?add-to-cart=857838\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_857838\" data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"857838\" data-product_sku=\"7640289255529\" aria-label=\"Add to cart: &ldquo;GladiatorFit folding weight bench&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;GladiatorFit folding weight bench&rdquo; has been added to your cart\" role=\"button\">Add to cart<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_857838\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<\/li>\n<li class=\"product type-product post-857652 status-publish last instock product_cat-weight-benches has-post-thumbnail taxable shipping-taxable purchasable product-type-simple woo-variation-gallery-product\">\n\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/flat-bench-steel-weight-bench-gladiatorfit-2\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><div class=\"image-product-wrapper\">\n\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-500x500.jpeg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail wvs-archive-product-image\" alt=\"Flat Bench&quot; steel weight bench GladiatorFit\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-500x500.jpeg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-300x300.jpeg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-1000x1000.jpeg 1000w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-150x150.jpeg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-768x768.jpeg 768w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-1536x1536.jpeg 1536w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-50x50.jpeg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-100x100.jpeg 100w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2-64x64.jpeg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/05\/Banc-de-musculation-plat-en-acier-Flat-Bench-GladiatorFit-2.jpeg 2048w\" sizes=\"(max-width: 500px) 100vw, 500px\" title=\"\">\t<\/div><div id=\"wc-stripe-bnpl-shop-msg-857652\" class=\"wc-stripe-bnpl-shop-message\"><\/div><\/a><span class=\"brandloop\">GladiatorFit<\/span><h2 class=\"woocommerce-loop-product__title\"><a href=\"https:\/\/www.gladiatorfit.ch\/en\/product\/flat-bench-steel-weight-bench-gladiatorfit-2\/\">Flat Bench&quot; steel weight bench GladiatorFit<\/a><\/h2><span class=\"delivery-time quick\">En stock<\/span>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\" translate=\"no\">&#67;&#72;&#70;<\/span>199<span class=\"cents\">.90<\/span><\/bdi><\/span><\/span>\n<a href=\"\/en\/wp-json\/wp\/v2\/posts\/894580?add-to-cart=857652\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_857652\" data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart\" data-product_id=\"857652\" data-product_sku=\"7640289255444\" aria-label=\"Add to cart: &ldquo;Flat Bench&quot; steel weight bench GladiatorFit&rdquo;\" rel=\"nofollow\" data-success_message=\"&ldquo;Flat Bench&quot; steel weight bench GladiatorFit&rdquo; has been added to your cart\" role=\"button\">Add to cart<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_857652\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n<\/li>\n<\/ul>\n<\/div><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-feeb96a elementor-widget elementor-widget-heading\" data-id=\"feeb96a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Arms: targeting the biceps and triceps<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b77eb3a elementor-widget elementor-widget-text-editor\" data-id=\"b77eb3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The arms respond very well to longer sets with moderate loads.<\/p>\n\n<ol>\n    <li><strong>Classic biceps curl and rotation:<\/strong> Start with palms facing your thighs, raise the dumbbell by turning your wrist and finish with palms facing the sky. This supination engages the peak of the biceps. <\/li>\n    <li><strong>Hammer grip curl:<\/strong> Keep palms facing each other throughout the movement. This variation targets the brachialis and forearm, giving thickness to the front arm. It&#8217;s an essential complement to the classic curl.  <\/li>\n    <li><strong>Overhead triceps extensions:<\/strong> Sitting or standing, hold a dumbbell with both hands behind your head and extend your arms towards the ceiling. This targets the long portion of the triceps, the one that gives volume to the back of the arm. <\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e5afda elementor-widget elementor-widget-heading\" data-id=\"9e5afda\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Lower body: legs and buttocks made of concrete<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bdc1912 elementor-widget elementor-widget-text-editor\" data-id=\"bdc1912\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>It&#8217;s a common misconception that you need a bar loaded to 100kg to do legs. Not true. Intensity can be achieved with dumbbells.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-feb9e1b elementor-widget elementor-widget-image\" data-id=\"feb9e1b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/02\/gladiatorfit-image-1771398212422-scaled.jpg\" title=\"\" alt=\"gladiatorfit-image-1771398212422\" loading=\"lazy\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7455be6 elementor-widget elementor-widget-text-editor\" data-id=\"7455be6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ol>\n    <li><strong>The goblet squat:<\/strong> Hold a dumbbell vertically against your chest, palms under the upper disc. Lower into a squat, keeping your chest straight. With the weight in front of you, this helps you keep your balance and get lower, activating your quadriceps and glutes.  <\/li>\n    <li><strong>Forward lunges:<\/strong> With a dumbbell in each hand, take a big step forward and lower your back knee to the ground. This is the ultimate exercise for shaping the glutes and keeping the knees stable. <\/li>\n    <li><strong>Straight-leg deadlift:<\/strong> Using two dumbbells, lower your legs by pushing your buttocks backwards, knees very slightly bent. You&#8217;ll feel a powerful stretch in the hamstrings. <\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-79b104f e-con-full e-flex e-con e-child\" data-id=\"79b104f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f779010 elementor-widget elementor-widget-heading\" data-id=\"f779010\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Full body training program for beginners<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-efc0f23 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"efc0f23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e5f38e elementor-widget elementor-widget-text-editor\" data-id=\"6e5f38e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Having a list of exercises is one thing, knowing how to arrange them is quite another. Here&#8217;s a <strong>muscle-strengthening<\/strong> routine designed to be performed 3 times a week (e.g. Monday, Wednesday, Friday), ideal for getting started with minimal equipment. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1983113 elementor-widget elementor-widget-heading\" data-id=\"1983113\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Session organization<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8c3561f elementor-widget elementor-widget-text-editor\" data-id=\"8c3561f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>This session lasts approximately 45 to 60 minutes. Always start with 5 to 10 minutes of joint warm-up (arm rotations, empty squats, jumping jacks) to prepare your body. <\/p>\n\n<p>Perform this circuit in classic series: do all the series of one exercise before moving on to the next. Take 1 minute 30 of rest between each set. <\/p>\n\n<ol>\n    <li><strong>Goblet Squat:<\/strong> 4 sets of 12 repetitions.<\/li>\n    <li><strong>Dumbbell bench press:<\/strong> 4 sets of 10 to 12 repetitions.<\/li>\n    <li><strong>Single-arm rowing:<\/strong> 3 sets of 12 repetitions per arm.<\/li>\n    <li><strong>Military bench press (seated or standing):<\/strong> 3 sets of 10 repetitions.<\/li>\n    <li><strong>Forward lunges:<\/strong> 3 sets of 10 steps per leg.<\/li>\n    <li><strong>Biceps curl (alternating or simultaneous):<\/strong> 3 sets of 15 repetitions.<\/li>\n    <li><strong>Triceps extensions (overhead):<\/strong> 3 sets of 15 repetitions.<\/li>\n<\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-141f710 elementor-widget elementor-widget-heading\" data-id=\"141f710\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Frequency and recovery<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1003331 elementor-widget elementor-widget-text-editor\" data-id=\"1003331\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Regularity is the key to success. Full-body training means that each muscle is exercised three times a week, which is optimal for motor learning and muscle gain in beginners. <\/p>\n\n<p>However, the muscle doesn&#8217;t grow during the session, but during rest. The &#8220;off&#8221; days are just as important as the &#8220;on&#8221; days. Make sure you get plenty of sleep and eat enough protein to support tissue repair.  <\/p>\n\n<p>To progress, apply the principle of progressive overload: as soon as you manage to complete all your repetitions with perfect technique, increase the weight of your dumbbells slightly in the next session. This is where adjustable dumbbells come into their own. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4614b6d e-con-full e-flex e-con e-child\" data-id=\"4614b6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7c5c3b elementor-widget elementor-widget-heading\" data-id=\"b7c5c3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Frequently asked questions about barbell training<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e642485 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"e642485\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d02a781 elementor-widget elementor-widget-heading\" data-id=\"d02a781\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">What weight for a beginner's dumbbell?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ffee1e3 elementor-widget elementor-widget-text-editor\" data-id=\"ffee1e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The choice of weight depends on your natural strength and the exercise you&#8217;re aiming for. For a male beginner, an adjustable pair ranging from 2kg to 15kg or 20kg is ideal to cover all movements. For a female beginner, a range from 1kg to 10kg is generally appropriate. The aim is to be able to finish your sets with difficulty but without degrading technique. Adjustable models are the most economical option in the long term.    <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16ce3a7 elementor-widget elementor-widget-heading\" data-id=\"16ce3a7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Is it possible to build muscle with dumbbells?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a563b89 elementor-widget elementor-widget-text-editor\" data-id=\"a563b89\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Absolutely. It&#8217;s perfectly possible to build muscle and achieve a high level of hypertrophy with dumbbells alone. Dumbbells enable a wide range of movement and intense muscular contraction. Many bodybuilders and athletes use dumbbells primarily to sculpt their bodies, as they enable each side to work independently and correct muscular imbalances better than bars or machines.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7e20a8 elementor-widget elementor-widget-heading\" data-id=\"f7e20a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Is it a good idea to do dumbbells every day?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-075ff8a elementor-widget elementor-widget-text-editor\" data-id=\"075ff8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>It&#8217;s generally not advisable to work the same muscle groups with heavy loads every day. Your muscles need 24 to 48 hours&#8217; rest to repair and grow. Training every day can lead to overtraining and injury (tendonitis). If you want to work out every day, alternate muscle groups (split routine) or include cardio and mobility days between your strength training sessions.   <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cff0073 elementor-widget elementor-widget-text-editor\" data-id=\"cff0073\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Ready for action? Whether you choose fixed rubber dumbbells for their sturdiness or an adjustable kit for its practicality, you&#8217;ll find all the equipment you need on GladiatorFit.ch to build the body you deserve.  Have a good workout!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d6002ab e-con-full e-flex e-con e-child\" data-id=\"d6002ab\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-8ad2743 e-con-full e-flex e-con e-child\" data-id=\"8ad2743\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-acd531e e-con-full e-flex e-con e-child\" data-id=\"acd531e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-40a5aec elementor-widget elementor-widget-heading\" data-id=\"40a5aec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Discover our selection of sports equipment<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a833e48 elementor-widget elementor-widget-text-editor\" data-id=\"a833e48\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Find all the equipment you need to reach your goals on GladiatorFit.ch<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6923e3 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"f6923e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.gladiatorfit.ch\/en\/store\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">See the 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data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Author<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5fd8db elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"c5fd8db\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9044b51 e-con-full e-flex e-con e-child\" data-id=\"9044b51\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2d2960f elementor-widget elementor-widget-image\" data-id=\"2d2960f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie.jpg\" class=\"attachment-woocommerce_gallery_thumbnail size-woocommerce_gallery_thumbnail wp-image-727266 wvs-archive-product-image\" alt=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-64x64.jpg 64w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2025\/04\/Andrea-Rana-scaled-e1744811611432-copie-100x100.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" title=\"\">\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0fa6476 elementor-widget elementor-widget-heading\" data-id=\"0fa6476\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Andrea<\/span>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6e8a749 elementor-shape-circle elementor-grid-0 e-grid-align-center elementor-widget elementor-widget-social-icons\" data-id=\"6e8a749\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"social-icons.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-social-icons-wrapper elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t<span class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t<a class=\"elementor-icon elementor-social-icon elementor-social-icon-envelope elementor-repeater-item-aebc1f9\" href=\"mailto:andrea.rana@gladiatorfit.ch\" target=\"_blank\">\n\t\t\t\t\t\t<span 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https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781921001891-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/physical-therapy-massage-ball-buying-and-usage-guide\/\">\n\t\t\t\tPhysical Therapy Massage Ball: Buying and Usage Guide\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-944827 post type-post status-publish format-standard has-post-thumbnail hentry category-sports-tips\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.gladiatorfit.ch\/en\/foot-massage-ball-guide-and-benefits\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-931100 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781661839318-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/foot-massage-ball-guide-and-benefits\/\">\n\t\t\t\tFoot Massage Ball: Guide and Benefits\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-944839 post type-post status-publish format-standard has-post-thumbnail hentry category-buying-guide\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.gladiatorfit.ch\/en\/massage-ball-how-to-choose-the-right-one-for-better-recovery\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-929326 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781402627985-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/massage-ball-how-to-choose-the-right-one-for-better-recovery\/\">\n\t\t\t\tMassage Ball: How to Choose the Right One for Better Recovery\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-944832 post type-post status-publish format-standard has-post-thumbnail hentry category-sports-tips\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/www.gladiatorfit.ch\/en\/kinesiology-tape-for-the-shoulder-a-guide-for-athletes\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail wp-image-928160 wvs-archive-product-image\" alt=\"\" title=\"\" srcset=\"https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-150x150.jpg 150w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-500x500.jpg 500w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-300x300.jpg 300w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-50x50.jpg 50w, https:\/\/www.gladiatorfit.ch\/wp-content\/uploads\/2026\/06\/gladiatorfit-image-1781143460125-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<span class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/www.gladiatorfit.ch\/en\/kinesiology-tape-for-the-shoulder-a-guide-for-athletes\/\">\n\t\t\t\tKinesiology Tape for the Shoulder: A Guide for Athletes\t\t\t<\/a>\n\t\t<\/span>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6ae6f87 e-con-full e-flex e-con e-child\" data-id=\"6ae6f87\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-791fc95 elementor-widget elementor-widget-text-editor\" data-id=\"791fc95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Newsletter<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8932033 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"8932033\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2194e5a elementor-widget elementor-widget-text-editor\" data-id=\"2194e5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Receive our fitness tips and exclusive offers<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b90b10 klaviyobloc elementor-widget elementor-widget-html\" data-id=\"2b90b10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div class=\"klaviyo-form-SzHhpb\"\/>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Transform the simple list of exercises into a practical guide to buying and using them. Unlike competitors who list 60 movements without context, this article helps users choose the right type of dumbbell (vinyl, hex, adjustable) for their level, and offers a structured &#8216;turnkey&#8217; routine to maximize the use of the equipment purchased. <\/p>\n","protected":false},"author":1,"featured_media":893883,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_elementor_version":"3.28.0","_elementor_pro_version":"","_elementor_css":null,"rank_math_title":"Dumbbell exercises: the complete home guide","rank_math_description":"Boost your strength with our best barbell exercises. Complete programs and advice on choosing your equipment on GladiatorFit.ch. "},"categories":[12282],"tags":[],"class_list":["post-894580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-buying-guide"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/894580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/comments?post=894580"}],"version-history":[{"count":1,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/894580\/revisions"}],"predecessor-version":[{"id":894581,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/posts\/894580\/revisions\/894581"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media\/893883"}],"wp:attachment":[{"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/media?parent=894580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/categories?post=894580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gladiatorfit.ch\/en\/wp-json\/wp\/v2\/tags?post=894580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}