A 7kg dumb bell is a weight commonly used in strength training and fitness workouts. It's suitable for a variety of exercises depending on your fitness level and goals. Here are a few examples of exercises you can do with a 7kg dumbbell:
- Bicep curls: Stand with feet shoulder-width apart, hold the dumbbell in one hand with palm facing forward, and curl the weight towards your shoulder, then lower it back down.
- Shoulder press: Hold the dumbbell at shoulder height, palm facing forward, and press it overhead until your arm is fully extended. Lower it back down to shoulder height.
- Goblet squats: Hold the dumbbell vertically close to your chest with both hands, squat down by bending your knees and pushing your hips back, then stand back up.
- Lunges: Hold the dumbbell in each hand, step forward with one foot into a lunge position, keeping your back straight and lowering your body until both knees are bent at a 90-degree angle.
- Tricep extensions: Hold the dumbbell overhead with both hands, elbows bent, and extend your arms upward, straightening your elbows, then lower the weight back behind your head.