Even though the fire-storm on free weights vs. machines rages on, one undeniable fact continues to emerge from the ashes: Dumbbells (DBs) offer an effective, relatively safe, and very smart training mode across a broad range of applications. One of the oldest and truest members of the free weight family, DBs (and their crude predecessors) have been used for centuries by everyone from the ancient Olympians, to the old-time strongmen, military personnel, weekend warriors, physical therapists, All-Star athletes, and middle-school physical education students. Allow us to take a comprehensive look at the advantages of including DBs in the strength-training mix and to offer a few suggested routines and coaching points.
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