hantel

Hantel is the German term for a dumbbell or hand weight, a compact free-weight used in strength training. A hantel typically consists of a short bar with a grip in the center and equal or near-equal weights attached to each end, using clamps or screw collars to secure the plates. Fixed-weight dumbbells have a single weight per end, while adjustable dumbbells allow changing the load by adding or removing plates.

Materials vary: cast iron or steel cores are common, sometimes coated in neoprene or vinyl for improved grip and durability. Weights are commonly labeled in kilograms or pounds and range from light to heavy, allowing progression as strength improves.

Hantels are used for a wide range of exercises targeting the arms, shoulders, chest, back and legs. Common movements include bicep curls, tricep extensions, lateral and front raises, shoulder presses, dumbbell rows, chest presses and lunges. They enable unilateral work and natural grip positions, complementing barbells and machines. They are suitable for home gyms and group fitness classes due to their space efficiency.

When using hantels, users should choose an appropriate weight, maintain a neutral wrist position, use a full range of motion, and avoid momentum-based swinging. Collars should be secured to prevent plates from moving, and proper spotting or supervision is advised for heavy lifts.

Etymology and history: in German-speaking contexts, hantel denotes the standard hand-weight used in modern fitness. Dumbbells as a design evolved in Europe in the 19th century and subsequently spread globally.