NO TWO WORKOUTS are the same. At least they shouldn’t be. You need to challenge your body in new and novel ways and that means mixing up the loads and volume you lift. While this is easy in a professional gym, who has the space or can afford to buy a whole rack of dumbbells of varying weight to use at home or haul to parks. Enter adjustable dumbbells.
Adjustable dumbbells, as the name implies, allow you to manage your loads, shuttling up and down according to the exercise you’re doing or your workout goals. Lateral raises, for example, generally require a lighter load than say, shoulder presses. Yet without the ability to change up your weights, you would likely have to sacrifice one of these exercises from your home shoulder workout.
The versatility of adjustable dumbbells make them your ideal training ally, allowing you to add load as your strength increases with just one piece of compact kit. Read on to discover the benefits of adjustable dumbbells, the best brands on the market and easy exercises you can do to get the most out of them.
How do adjustable dumbbells work?
Adjustable dumbbells are simple in design, consisting of a bar, weight plates and a locking mechanism. Adjusting the dumbbells is straight forward. Simply place the dumbbell on a flat surface, rotate the dials to the weight you want (or can handle!) and lift the dumbbell from the base.
You can use adjustable dumbbells for a range of exercises, from isolation movements like biceps curls, to compound movements like lunges or power cleans, helping you target muscles throughout your body.
Most adjustable dumbbells come equipped with some type of lock. Unlock the dumbbells, and you can add or remove weight as you see fit – usually by turning a dial or sliding a notch to a given weight.
But some older manually adjustable dumbbells still require you to remove the collars from your dumbbells and add or remove weight plates until you reach your desired weight.
How much do adjustable dumbbells weigh?
Most adjustable dumbbells range in weight from around 2.5kg to 24kg, with up to 15 weight settings available. This is a range that allows you to switch between isolated toning style exercises to heavier compound lifts.
Are adjustable dumbbells safe?
For the most part, yes, but you do need to take precautions. Cheap or poorly made adjustable dumbbells inherently carry a higher risk of breaking or malfunctioning, increasing your injury risk.
One of the more common areas of concern is the locking mechanism, which typically uses a screw or latch to secure the weight plates to the dumbbells. If the lock isn’t properly engaged, there is a danger that weight plates may come loose or fall off.
Of course, as with any form of weight-lifting exercise, much of the danger comes from users lifting more than they’re capable, leading to strained muscles and ligaments and over-use injuries. Start light, focus on form and work your way up to heavier loads.
How to work out with adjustable dumbbells
It’s best to start off with a low weight setting when using adjustable dumbbells. This allows you to find the right weight for your desired set of reps, focusing on ensuring the weight is light enough that you can maintain strict form for maximum results. Here’s a simple routine you can do at home with adjustable dumbbells. Do 4-6 reps, three times a week.
- Dumbbell deadlifts:
Muscles: Hamstrings, glutes and lower back.
Hold the dumbbells with an overhand grip in front of your thighs. Hinge at the hips, lower the dumbbells towards the ground while keeping your back straight, and then return to a standing position.
- Chest press
Muscles: Chest, shoulders, triceps.
Lie on a bench with your feet flat on the floor. Hold the dumbbells at chest level and push them up until your arms are fully extended. Lower them back down with control.
- Dumbbell bent-over row
Muscles: Back, biceps, rear shoulders.
Bend your knees slightly and hinge at the hips. Hold the dumbbells with your palms facing inward and pull them towards your torso while squeezing your shoulder blades together.
- Dumbbell biceps curls:
Muscles: Biceps.
Stand with a dumbbell in each hand, palms facing forward. Curl the dumbbells up towards your shoulders while keeping your elbows close to your body. Lower them down slowly.
- Renegade row
Muscles: Core, back, shoulders, arms.
Start in a plank position with a dumbbell in each hand. Row one dumbbell up towards your torso. Lower it back down and repeat on the other side.
What are the best adjustable dumbbells?
Fortis 24 kg Smart Adjustable Weights
Everything you need for a killer workout is right here in this 2-dumbbell set. With weight ranges from 2.5-24kg, with 15 weight settings available, you can calibrate weights to your needs with ease. We like the easy dial mechanism, which makes adjustment a breeze.
Top marks here for ease of use. Just slide in a pin mechanism to tailor the weight to your needs. You can add load in increments of 1.4kg, up to 10.9kg per hand – plenty for a lateral raise. We like the open handle design, which increases your range of motion.
Sumo Strength Adjustable Dumbbell Set
These are a little more premium than most adjustable dumbbells on the market. This 32kg set is compact, sleek, and made from quality grade materials. In terms of weight specs, we’re looking at a 4-32kg range in nine different increments. Bonus: holders stop your dumbbells rolling away when not in use.
This could be the most versatile piece of kit around – you get a barbell, kettlebell and dumbbells all in one. The set allows adjustments up to 24kg with a total of 36 different settings. We love the easy-to-use locking system.
48kg Powertrain Adjustable Dumbbell Home Gym Set
This 15-in-1 adjustable dumbbell set is hard to beat. Each adjustable dumbbell has a weight range of 2.5kg to 24kg in 15 steps, allowing you to use them in an array of muscle toning exercises. Say goodbye to dumbbell racks and hello to more space.
FitnessLab 48kg Adjustable Dumbbells
Offering up to 24kg on each dumbbell, this compact set offers weight increments of 1.2kg up to 11.5kg and then in 2.5kg increments thereafter, perfect for a progressive 6-12 week program. No need for screwing or turning, just turn the dial to lock in your desired weight.
Related:
