Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

You know, every gym has at least a few dumbbells, sometimes tucked into a dusty corner and

sometimes featured in row upon row on a prominently

displayed rack. Dumbbells are highly versatile and can be used in a wide range of exercises,

but despite their high efficacy for muscle gain and fat loss, as well as their portability

and ease of use, many people just don't use dumbbells effectively in their workout or don't use them at all.

So in this episode, you're going to learn how to use dumbbells, the five best dumbbell exercises,

and get the ideal dumbbell workout for muscle building and fat loss. Even if you're a seasoned

exercise enthusiast, you'll benefit from trying the workout I'm going to give you in this episode.

All right, let's first talk about what a dumbbell is.

Dumbbells are typically comprised of a handle in between two weights, and they're usually made from iron, steel, chrome, or even plastic filled with concrete.

Those are usually the purple or pink ones.

They can be used individually or you can use two at the same time.

Some dumbbells are adjustable, meaning you can add resistance by attaching more weight to the

dumbbell but most of the dumbbells you'll see at a gym or health club are fixed, meaning that

you can't change the weight. If you want to buy dumbbells for your home, you can typically find them at a sporting goods store.

They're usually sold at a certain price per pound.

Yes, just like buying meat and produce at the grocery store, except much heavier.

A basic hex dumbbell, often those multicolored concrete covered in plastic variety, those cost

around 50 to 60 cents per pound. While a more durable and nicer looking chrome dumbbell may

cost up to $3 per pound. And fancier adjustable dumbbells, which allow you to quickly change

...