Here's just a few of the things you'll find about dumbbells on this page:
- Choosing the right set to purchase for your situation
- Finding the best exercises
- A great workout you can use right now
The dumbbell is one of the best overall pieces of weight lifting equipment and has many advantages over a barbell.
As you may already know, I highly recommend dumbbells for weight lifting.
They are a form of free weight that allows you to move your body naturally and this leads to the best overall results from your exercise efforts.
Dumbbell Advantages
Free weights are the absolute best form of exercise resistance that you can use for weight lifting.
The dumbell is a free weight because it allows you to move freely through your natural range of motion.
Weight Machines
Machines “lock” you into a specific plane of motion because you can only move in the direction the machine forces you to move.
This is not realistic when it comes to the real world. Some machines, depending on design, are much worse than others when it comes to locking you into a specific range of motion.
When this occurs, the machine can lead to weaknesses in your functional strength and may even lead to injury when your body isn't moving the way it is intended to move during an exercise.
Machines of any type cannot come close to the muscle and strength building stimulus that free weights give.
But that's not the only advantage of free weights like the dumbell.
Improved Physical Fitness with Dumbbells
Your physical fitness is also increased at greater levels due to not only improved strength gains, but advantages in body composition, flexibility, and even mobility.
In other words, dumbbells provide you with benefits related to real life functionality.
Machines take much of this functionality away.
For example, take a seated machine overhead press and compare it to a single arm dumbbell overhead press.
With the machine, you are sitting and you don't have to do anything to get the weight ready to lift. You might have to put the pin in the weight stack.
With the single arm dumbell overhead press, you have to get the weight into position while standing and then use your entire body to make the lift.
Free Weights Work Huge Number of Muscle Groups
Balance is exercised during this movement. Mobility is tested. Strength is tested.
Do you see the difference now?
Free weights provide you with huge advantages over machines. Some people may see these differences as small or trivial, but they are not when combined into a full workout plan.
A Comparison to Barbells
Compared to other free weights like barbells, the dumbbell also provides many advantages.
For example, you can't do a single arm overhead press with a barbell as you can with a dumbell. I guess you could, but it won't be easy.
The barbell forces you to use both arms at once, which causes some degree of locking your arms together and forcing a specific path between both arms. This may cause your strong side to dominate the lift.
With the dumbbell, each side of your body works “more” independently of the other side.
This allows you to correct imbalances in strength and size between major muscle groups on different sides of your body.
For example, your left arm and shoulder may be much stronger than your right arm and shoulder. By doing single arm exercises, you can balance the muscle groups on the left and right more evenly.
Then, when you go back to barbell exercises for a different weight lifting program, your barbell exercise will be much stronger.
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Adjustable Dumbbells
Adjustable dumbbells are the lowest cost option for purchase and work great.
They also provide an advantage over dumbbell sets for limitations you might have with space in your home gym.
There are disadvantages, though, for adjustable dumbells and I want to talk about those today.
Adjustable Dumbbells Are The Lowest Cost Option
At the time, weight plates didn't cost so much either and I stocked up. I still have all of those weight plates and use them often. That's the great thing about free weights; they will last a very long time and are a great investment in your health.
With adjustable dumbbells, you will need space for all the weight plates depending on your strength levels.
For instance, with the single arm dumbbell row or goblet squat or deadlift, you will be using rather heavy dumbbells eventually. With the single arm dumbbell row, some people will use well over 100 pounds. The weight plates you need for that exercise will be substantial.
This means you'll need a weight plate holder for organization of those weight plates.
Standard Weight Plates Are Recommended
I recommend standard weight plates for adjustable dumbells because they are usually much smaller in size and work well for adjustable dumbbells.
They don't get in the way during weight lifting exercises as Olympic sized plates and handles may do (depending on the exercise).
Maybe I've been using standard size dumbbells too long as Olympic sized dumbbells just feel weird to me.
Lose Workout Time With Adjustable Dumbbells
A huge disadvantage of adjustable dumbbells is the time it takes to adjust the weight of the dumbbells.
If you are only using adjustable dumbbells for your workouts, you will get accustomed to changing dumbbell weights often. If you move from the goblet squat to the dumbbell bench press, your dumbbell size is going to be much different (or should be with time).
The same thing goes for many other weight lifting exercises. You won't be able to continue using the same dumbbell size for very long as you will progress differently on different exercises.
So the disadvantage of the adjustable dumbell is time spent changing weights during your workouts. If you've done this before, you'll know what I mean.
Workout design can help to minimize this disadvantage. For example, you might do fewer overall exercises per workout and more sets with the best exercises. This will limit the number of times you have to change weights.
Another example of minimizing this disadvantage is mixing types of free weight exercises. You can use barbells, body weight exercises, kettlebells, or other forms of resistance like the cable system. Then you won't be changing dumbbell weights so often in your workouts.
Fixed Dumbell Sets
My favorite type of dumbbell is the huge dumbell sets with fixed weights.
For instance, you might have many different dumbbells with sizes ranging from 5 pounds to 100 pounds. I prefer these because you can just choose the weight you need, pick it up, and get to lifting.
The disadvantage of these, though, is the cost and the space required in your home gym. Time is saved, though, which can be huge.
The adjustable dumbell saves much space and money over the huge dumbbell sets and racks of dumbbells but you will lose workout time, which is very important too.
Adjustable Dumbbells With Quick Set
For some time now, there is a new option for adjustable dumbbells that allows you to quickly change the resistance for the weight.
Some of these options come from Bowflex, Power Block, Merax, Core Fitness, and many others.
These types of adjustable dumbbell sets totally destroys the disadvantage of changing weight plates.
The cost of these are going to be very similar to adjustable dumbbell handles and weight plates, but save you lots of workout time and space.
Because you won't have weight plates and weight racks either, these adjustable sets save you space in your home gym too!
Bowflex Select Tech
These have been around for a long time and work very well.
You actually have a couple of options with these. There are models that adjust from 5 to 52.5 pounds and another model that adjusts from 10 to 90 pounds.
Bowflex SelectTech 552 Adjustable Set
I really like these because you can adjust the weight by 2.5 pounds each dumbbell (5 pounds total for both dumbbells) for the first 25 pounds.
Then you have to adjust by 5 pounds each, but this allows you to slowly increase weight for the first 25 pounds each dumbbell.
This smaller weight adjustment is a huge advantage over other adjustable dumbell sets.
But remember, the maximum weight of this dumbbell set is just 52.5 pounds. For exercises that use heavier weights, you'll need larger dumbbells eventually.
Bowflex SelectTech 1090 Adjustable Set
If you want to get a dumbbell set that goes to much heavier weight, this is a good choice.
These can be a little tricky at first when learning to put them back into the dumbbell stand, but once you get that figured out, these work great.
Some people have had issues with these breaking too so be careful with these. Bowflex support may not be so great from what I've read about them.
Power Block Dumbbell
The design appears to be very good too as you can start with a 50-pound dumbbell set and purchase expansion kits to raise the dumbells to 90 pound sets.
I really like these as they allow you to get some 2.5 pound increments too.
For example, the Power Block can change at these weights: 5, 7.5, 10, 15, 17.5, 20, 25, 27.5, 30, 35, 37.5, 40, 45, 47.5, and 50 pounds.
This means you can't get 2.5 pound increments for every weight, but there's enough between that this helps minimize the disadvantage of large weight increases (5 pounds each dumbbell is 10 pounds overall).
Ironmaster Dumbell Set
Another great option and my most highly recommended is the Ironmaster dumbbell.
These are not true “quick set” adjustable dumbbells like the Bowflex and Power Block, but they are faster than an adjustable dumbbell set with weight plates.
I would say these are the most durable between Bowflex, Power Block, and Ironmaster but they also take more time to change the weight.
Another advantage of these is that they are more compact than the other adjustable quick change sets.
These are highly recommended too because you can adjust in 2.5 pound increments very easily. You can even use fractional plates to get even smaller increments!
Also, don't worry if you need heavier dumbells because these can expand up to 165 pounds per dumbbell.
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Dumbbell Rack
A disadvantage of fixed dumbell sets is the space they take up with the dumbbell rack.
I have 2 dumbbell racks in my home gym and they fit perfectly and don't take up too much space. But I have a large area for them in my home gym as I planned ahead for this.
The 2 racks I have hold 5 to 80 pound fixed dumbbell sets. If you want more dumbbells than this, you'll need an even larger area for another dumbbell rack or two.
If you are limited in space, you might not want to waste space with a huge set of fixed dumbbells.
There are other options that I'll go over too for adjustable dumbbells.
With dumbbell racks, make sure you place the heavier dumbbells on the bottom rack if the dumbbell rack is taller. This will keep your dumbell rack from tipping over.
For instance, I put my leg on top of the dumbbells in the upper rack for stretching my legs. If the rack was top heavy, it could fall over. Always be safe.
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Dumbbell Exercises
Now that you have your dumbbells, it's time to look at the best dumbell exercises you can do.
There are 7 core weight lifting exercises here at Weight Lifting Complete. This means every workout program you find here includes these 7 exercises:
- Squat
- Deadlift
- Bench Press
- Row
- Overhead Press
- Chin Up
- Dip
So let's look at the dumbell exercises you can do for 5 of those 7 exercises (chin ups and dips are excluded as these use body weight and not a free weight like dumbbells or barbells).
1. Dumbbell Squats
Dumbbell squats can be done by holding the dumbbells at your side and squatting but this is NOT the recommended version as this forces you to not push your knees outward as they will hit the dumbbells at your side.
When holding dumbbells at your side, this becomes more like a trap bar deadlift than a squat. Don't try to squat with heavy dumbbells at your side. You can certainly deadlift with heavy dumbbells at your side, though.
Front Dumbbell Squat
You can clean the dumbbells up to your shoulders and allow one end of the dumbells to rest on your shoulders.
This is a very good exercise and one that I highly recommend for use with dumbbell only workouts.
Goblet Squat
The goblet squat uses just one dumbell so your single weight will get pretty large as you make progress on this exercise.
I like the goblet squat because it actually helps you get better with your form and technique on squats.
Bulgarian Split Squat
The Bulgarian split squat is one of the best squat exercises you can choose to use with dumbbells.
This exercise is more difficult because you're using one leg at a time, but it's an awesome exercise.
Dumbbell Lunges
Last but certainly not least are lunges. I love dumbell lunges!
There are all types of lunge variations you can do with dumbbells. The easiest version is stationary lunges as shown in the video above.
2. Dumbbell Deadlift
The next weight lifting exercise is the deadlift. Squats and deadlifts are the top 2 weight lifting exercises that you need to have in your dumbell workout.
Once you start doing the deadlift regularly, you'll find out you will most likely be able to lift the heaviest amount of weight with this exercise.
Deadlift
Dumbbells are a great from of free weight for the deadlift but be prepared to use very heavy dumbbells in the future.
I highly recommend this version of the deadlift with dumbbells.
Romanian Deadlift
The romanian deadlift is a version that I use often in workout programs as this is very good for your posterior chain.
This is another highly recommended version of the dumbell deadlift.
Stiff Leg Deadlift
Here's another great variation of the deadlift.
This version works your hamstrings very well and provides a great stretch for them.
Single Leg Romanian Deadlift
This is a version of the deadlift that I love as it really improves balance and works each leg independently.
You can use one or two dumbells with this exercise.
3. Dumbbell Bench Press
In order to do the bench press with dumbbells, you'll need a weight bench. You can do this from the floor but your range of motion will be limited.
If you don't have a weight bench, you can always do push ups using dumbells on the floor for your handles.
Flat Bench Press
The flat dumbbell bench press allows you to use heavy dumbbells.
Pay attention (in the video above) on to how to get the dumbells into position as this will get more difficult as they get heavier.
Incline Bench Dumbbell Press
I recommend just a slight incline for the incline bench dumbell press.
As the incline angle on a weight bench increases, the more your shoulders come into play in lifting the weight.
4. Dumbbell Rows
Dumbbell rows are another great weight lifting exercise that you need in your exercise program.
Rows will work your entire back, shoulders, and arms.
Dumbell Row
The dumbbell row is shown in the exercise video below.
This is not my favorite version of the dumbell row as this puts more stress on your lower back than the next version.
One-Arm Dumbbell Row
You can do this exercise in many different ways.
I'll usually start my single arm rows from the floor with no other support like a weight bench.
5. Dumbbell Overhead Press
The overhead press is the best dumbell exercise for your shoulders.
Your triceps are also worked very well during the overhead press.
Dumbbell Shoulder Press
The dumbbell shoulder press should always be done standing as I'm not a fan of seated exercises.
More overall muscle mass is worked with the standing overhead press.
Seated Dumbell Press
I don't recommend a seated dumbbell press unless you don't have the ceiling height to do this exercise standing.
Since you're working out, there's no need to sit down! The standing version is a much more functional exercise.
Arnold Dumbbell Press
My absolute favorite version of the overhead press is the single arm overhead press, but I add a twist to the weight as in the Arnold press (shown in video below).
Seriously, I highly recommend the version of the overhead press shown in the video above. This is an awesome dumbell exercise as it gives an amazing range of motion.
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Dumbbell Set
If I had a choice for any dumbbell set in existence, I would choose a fixed set of hex dumbells from 5 pounds to as heavy as I can get (in 5 pound increments).
This is my recommendation if money and space is not an issue.
Most people will have money and space issues, though, as I do. Personally, I don't want to spend a huge amount of money on a dumbbell set as I have other more important things to spend money on (like kids).
The sole reason I would choose a fixed dumbbell set over any other options is this is the easiest and most reliable option available.
You simply pick up the dumbell and get to work. And then you put it back. The dumbbells are just a big lump of iron so they last a very long time.
Just don't leave them outside as they will rust.
Some Tips and Tricks for a Dumbbell Set
Most all fixed dumbell sets that I've ever seen increment by 5 pounds each dumbbell.
This creates a problem with large weight increases on many different exercises.
For instance, if you're currently using 35 pound dumbbells for an exercise and you increase to 40 pound dumbells, this is a HUGE relative increase in weight lifted. You're going from 70 pounds total to 80 pounds total.
This is an increase in weight lifted of 14%. I usually recommend about 2.5% weight increases between workouts. So you can see the issue with this. You will stall out sooner when you make such huge jumps in weight lifted between workouts.
Use Fractional Weight Plates Attached to Dumbbells
Plate Mates are an awesome piece of weight lifting equipment as they can be attached to barbells, dumbells, and other weight lifting equipment.
These fractional weight plates allow you to increase weight by pretty much any amount you want.
You can even purchase dumbbells in 10 pound increments and use plate mates to get any increment in between that you want.
This little trick can save you huge amounts of money on a fixed dumbbell set.
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Dumbbell Workout
Within this section, you'll find a dumbbell workout that you can start using once you have dumbbells available to use.
If you already have a good set of dumbbells, you're ready to start.
Dumbbell Workout Schedule
There will be a single workout for you to use with the following schedule:
- Day 1 = Workout
- Day 2 = Rest
- Day 3 = Workout
- Day 4 = Rest
- Day 5 = Workout
- Day 6 = Rest
- Day 7 = Rest
This dumbell workout schedule will be repeated each week.
Workout Plan
Here are the weight lifting exercises you'll be doing for this workout plan.
- Dumbbell Front Squats
- Slight Incline Dumbbell Bench Press
- Dumbbell Romanian Deadlift
- Chin Ups
- Standing Calf Raise
- Single Arm Dumbbell Row
- Single Arm Overhead Press
- Alternate Dumbbell Curls
- Dips
- Pinwheel Curls
If you're not sure what pinwheel curls are, here's a great video of the exercise:
Let me know if you have any questions about the other dumbbell exercises.
Sets and Reps
The sets and reps for each exercise will change over the weeks as shown below.
Week 1:
- 1 set of all exercises
- 12 to 15 reps each exercise
- 2 minutes rest between sets
Week 2:
- 2 sets of all exercises
- 12 to 15 reps each exercise
- 90 seconds rest between sets
Week 3:
- 2 sets of all exercises
- 8 to 12 reps each exercise
- 90 seconds rest between sets
Week 4:
- 2 sets of all exercises
- 8 to 12 reps each exercise
- 90 seconds rest between sets
Week 5:
- 2 sets of all exercises
- 6 to 8 reps each exercise
- 90 seconds rest between sets
Week 6:
- 3 sets of all exercises
- 6 to 8 reps each exercise
- 90 seconds rest between sets
Week 7:
- 3 sets of all exercises
- 4 to 6 reps each exercise
- 2 minutes rest between sets
Week 8:
- 2 sets of all exercises
- 4 to 6 reps each exercise
- 2.5 minutes rest between sets
Beyond Week 8
From Week 8, you want to continue with this workout program as long as you are making progress in strength gains.
You can even move to 1 set on all exercises with the same reps and rest time as in week 8.
The longer you can continue with heavy weight, the better your results will be.
Starting Weights for Each Exercise
You simply need to start out with really light weights that allow you to easily reach the target number of reps.
For example, you should easily be able to get 15 reps during your first workout for all exercises.
To be safe, use lighter weights than you think. You'll have plenty of time to increase the amount of weight lifted.
When To Increase the Amount of Weight Lifted
The first set of each exercise is the only set that matters for increasing weight.
Once you reach the highest end of the rep range for each workout on the first set, increase the weight by about 2.5% for the next workout.
Only increase weight from workout to workout and not during the same workout.
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Dumbbell Weight Sets
I want to go over my final recommendation for dumbbell weight sets today.
If you've been able to read through the guide to this point, you'll know the options in order. But I've also listed them below to give you an overview.
Option 1: Hex Dumbbell Sets with Plate Mates
Hex iron dumbell sets earn my highest recommendation.
Use plate mates to get any combination of weight in between dumbbell sizes. This saves a HUGE amount of money.
Option 2: Ironmaster Adjustable Set
Ironmaster is my next recommendation as these are great sets of dumbbells than have the ability to increase by 2.5 pounds already.
To make the weight increases even smaller, fractional plates can also be used.
These take a little extra time to change out, though, and this is why they are behind plate mates. They can also break or be damaged unlike hex dumbbells.
Bowflex and Power Block also make good adjustable dumbell sets, but I recommend Ironmaster the most.
Option 3: Adjustable Dumbbell Handles and Weight Plates
If you can't afford option 1 or 2, or you don't have the space for option 1, adjustable dumbell handles and weight plates will work great.
I continue to use the very first set I bought in the year 2000. The weight plates are very useful for other exercises too.
The only downside is the time it takes to change weight plates between most exercises. Add that time up over the months, and it's very significant!
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Conclusion to Dumbbell Guide
I hope this dumbell guide has really helped you today.
If I have missed something about dumbbells that you would like to know, please leave a comment or question below.
You can contact me any time through email (josh@weight-lifting-complete.com).
Josh, President of WLC says
atI realize this page covers a large amount of information on dumbbells so please let me know if you have any questions. Leave your questions here, and I will get back to you as soon as possible.