Dumbbells

Your ultimate guide to dumbbells 

From Rocky to The Rock, dumbbells have helped shape some of the most iconic figures of our time. And for good reason. They’re the ultimate piece of exercise equipment in terms of versatility and convenience. And a dumbbell set will allow you to train unilateral movements (one side of the body at a time) more effectively than a standard barbell. 

That means, with a set of dumbbells, you can work out imbalances, target specific muscles and muscle groups, and improve your strength and mobility. All of that from a heavy piece of cast iron. 

While the dumbbell’s history traces back to ancient Greece, it was the English in the 16th century that coined the name ‘dumbbell’. Back then, athletes had to train with actual bells with the clapper removed.

Fast-forward to today, and dumbbells are an exercise equipment staple in fully-equipped gyms and fitness centers all over the world. 

Are dumbbells and free weights the same thing? 

Yes. Free weights and dumbbells are the same thing. 

You’ll probably also hear dumbbells called ‘hand weights’. These are smaller, hex-shaped dumbbells that fit in your hand. (And they’re great for beginners and toning exercises). 

A free weight is any type of weight training tool that isn’t connected to something else. Other types of free weights include kettlebells and barbells.  

The advantage of using dumbbells over other types of free weights is that they come in a range of weights, allowing you to work on repetition and endurance with smaller sizes and hypertrophy with larger weight increments. 

What do dumbbells do to your body?

According to research, at least 2 days of full-body strength training a week improves balance and blood glucose levels, helps you sleep better, relieves anxiety, improves heart health, and improves your metabolic rate. 

Dumbbells are a major player in any strength training routine – whether that’s at your home gym or your local fitness center.

Dumbbells challenge the muscular system and enhance muscle mass and ultimately your mobility. With even just one free weight, you’ll be able to see results from a well-planned exercise routine. 

What kind of dumbbells should you buy? 

You’ve decided that your home gym equipment arsenal needs a set of dumbbells. But which type of dumbbell is the best? 

Different dumbbell types and how they differ:

• Selectorized Adjustable Dumbbells. This type of free weight features a dial or pin that changes weights with the turn of a dial. Usually in weight increments. These are great when storage space is an issue. 
• Spin-Lock Adjustable Dumbbells. For this type of dumbbell, the weight is changed by adding or removing weight plates and securing them with a lock (a nut). Just like the first type, these are perfect for those with limited space. 
• Hex Dumbbells. This type is the most common type of dumbbell you’ll find. Each piece is a solid unit with a hex shape that keeps it from rolling away when you put it down. Each dumbbell has a set weight, meaning that you can’t add or take away weight from each dumbbell. You’ll need a complete set to reach your fitness goals. 
• Hand Weights. Hand weights are smaller dumbbells, usually maxing out at 5 kg. They’re great for anyone just starting with resistance training, and they primarily feature a hexagon shape that keeps them from rolling. 

How to choose the right dumbbell weight

The secret to choosing the right weight range for your dumbbell is this: You want to feel that training is difficult, but not impossible. 

• If you choose a dumbbell that is too light, you’ll miss out on the strength gains you’re after. 
• If you choose a dumbbell that’s too heavy, you run the risk of injury or strain.  

As a general rule:

• For strength and resistance training, choose a dumbbell weight that allows you to do about 1-6 repetitions for 3 sets. 
• To build muscle (hypertrophy), choose a dumbbell that allows you to perform 3 sets of 8-12 repetitions.
• To train muscle endurance, purchase a dumbbell that allows you to lift 3 sets of 15-20 reps.

Despite your fitness goal, as you progress, you’ll need to use heavier dumbbells because your body will get comfortable with the current weight. If you start to feel that your training seems too easy, increase the weight. 

After every workout, you should either be tired or sore. 

How to shop for dumbbells

When it comes to shopping for dumbbells, the biggest factors to consider are your fitness goals, your budget, and how much space you have available. 

Fixed or adjustable dumbbells 

• Fixed weight dumbbells – like hand weights and hex fixed dumbbells –  are fixed weight and often sold in pairs. (Fixed weight means that you can’t change or adjust the weight). If you’re buying several fixed weight sizes, you’ll need to think about where you’re going to store them. 
• Adjustable dumbbell sets– like selectorized dumbbells and those with spin locks – give you the variety of a dumbbell set, without taking up a lot of extra storage. Instead of purchasing individual dumbbells at different weights, you’ll buy extra weight plates that can stack out of the way. 

Dumbbell material

A good grip is super important when it comes to training with dumbbells. Shop for a dumbbell set with a firm grip made of rubber, neoprene, or metal. Rubber coating and neoprene sets of dumbbells are less damaging to your floors – great for the home gym you’re creating.

Dumbbell shape

We’ve already mentioned the hex shape and how it keeps the dumbbell from rolling away when you place it on the floor. Another shape is the circle – like you see with most adjustable dumbbells.  

Are you planning on doing exercises where the dumbbells will be your base – like in a renegade row or plank? If so, you’ll be safer with the hex shape. This provides a solid platform and connection to the ground. 

What are the best dumbbells with adjustable weights?

No matter what fitness goal you have, you’ll eventually hit a plateau if you keep using the same weights. That applies to dumbbells with adjustable weights and fixed dumbbells.

Leveling up is an important part of any workout. 

Luckily, adjustable dumbbells let you do just that without requiring you to build an extra room at the back of your house. The best adjustable dumbbells can easily replace a whole set of fixed-weight dumbbells with just one pair.

As your strength training (or endurance) improves, adjustable dumbbells let you change the weight of each one with additional weight plates. These weight plates provide the incremental increase you need. And it saves you from buying extra equipment every time you reach a milestone. 

Compared with a rack of traditional dumbbells, adjustable dumbbells take up much less room, making them ideal for smaller spaces. 

What to look for when buying adjustable dumbbells

• Firm grip. If you can’t hold it, you can’t lift it. Comfortably lifting your adjustable dumbbell is major for good form and your safety. Go for neoprene or rubber dumbbells for the best grip. Or steel ones with textured handles that allow you to grip confidently. 
• Weight increments. You want to be able to challenge yourself, so go ahead and look at the weight range available for the adjustable dumbbell you like. Are the increments something you can work with? Or are they too small to make any real difference?  
• Type of exercises. What type of exercises are you planning on doing with a set of adjustable dumbbells? Once you level up and add more weight, how bulky will the dumbbells be? Knowing the movements you plan to make will help you decide on the best adjustable dumbbells to buy. 

How to choose the right dumbbell weight range

Remember that it’s always recommended to start light and add weight in small increments. Going all-in with a heavy dumbbell that you’re not ready for may cause injury.  

First, decide what your goals are. 

Are you trying to strengthen a single muscle group? Build stamina? Perform the ultimate dumbbell bicep curl?

• Heavier dumbbells are good for building muscle.
• Lighter dumbbells are better for stabilizing muscles to support joints (ideal for mobility work). 
• Larger muscle groups can lift more weight. Remember that when squatting, deadlifting, etc.
• Small to medium-weight dumbbells are great for targeting biceps, triceps, and deltoids.
• Heavier dumbbells are better for working the chest, legs, and back. 

Choose the dumbbell’s weight based on your strength and skill level. 

Depending on the exercise, you’ll probably be able to lift dumbbells of different weights, so don’t settle for just one set of dumbbells. 

A range of different weights ensures that you can complete different exercises in one training session. A must-have for every home gym. 

For most beginners, a light set, a medium, and a heavy set of dumbbells should be enough for the different types of exercise you’ll perform. 

For example, 20 pounds (9 kg) might be the desired weight for a bicep curl. For a deadlift with dumbbells, you may choose something heavier like a set of 2 dumbbells, 33 pounds (15 kg) each. 

We suggest starting light and focusing on good form with all new exercises and then working your way up. 

Ask a professional for help. 

Don’t be afraid to ask a certified personal trainer for help choosing the best dumbbell weight for your body and skill level. And if there’s no certified personal trainer in your area? That’s what we’re here for. 

Give us a call and we’ll gladly help you find the best dumbbell set to reach your goals. And we can suggest weight increases for all training progressions. 

What weights should dumbbells be for beginners?

We get it. Not everyone wants to ask a PT for advice on choosing the best weight for the dumbbell set. To save you the trouble, here are our recommendations for the best dumbbell weights for beginners:

• For women who are new to exercising and resistance training, we recommend a dumbbell set of 1-11 pounds (0.5 to 5 kg). The 1 pound (0.5 kg) weights are for those with no experience or who haven't exercised for a long time. The 11 pound (5 kg) dumbbells are suitable for women who have experience with strength training or who already exercise often. 
• For men beginning a strength training routine, we suggest starting with a dumbbell set of 11 pounds (5 kg) for beginner athletes with little to no exercise experience and 22 pounds (10 kg) for experienced male athletes.

Dumbbell exercises you can do from home

Dumbbells make the perfect piece of home gym equipment because you can work the entire body. Here are a few of our favorite exercises that’ll get you in shape and toned. 

Before you begin, remember that it’s important to know when to add weight to your dumbbell workout. 

Once you’ve found the right dumbbell weight for an exercise, increase 1-2 pounds (0.5-1 kg) at a time to meet the needs of growing muscles. If you aren’t feeling a moderate to intense muscle strain after performing 12-15 reps of an exercise, it’s time to get a heavier set of dumbbells (or add weight plates to your adjustable dumbbells).  

Dumbbell goblet squats with shoulder press 

Target: Legs, butt, shoulders, and core

How to perform: 

1. Hold the bottom of the dumbbell in between your hands in front of your chest. Grip the dumbbell as though you’re cupping a goblet – one hand on either side.
2. Place your feet shoulder-width apart and slowly lower your body (squat) as though you are sitting. Keep your knees in line with your ankles and don’t go past your toes. 
3. When you come back to a standing position, press the dumbbell over your head, engaging your core. 
4. Lower the dumbbell back to your chest and squat again. 
5. Repeat 10-12 times for 3 sets. Keep your rest periods short and focused.
6. You can also perform this exercise as weighted squats without pressing the weight above your head.

Dumbbell chest press with glute bridge

Target: Butt, chest, core

How to perform:

1. Lie on your back with your feet firmly on the floor. Bend your knees.  
2. Straighten your back as you lift your butt off of the floor and make a straight line from your shoulder to your knees. 
3. With a single dumbbell in each hand, press the weights up in front of your chest, arms extended. 
4. Bring the arms down slowly until the elbows gently touch the floor. 
5. Repeat the press, keeping your hips up and core engaged for 3 sets of 10-12 rep. Keep your rest periods short and focused – around 1 minute after each full set.

Dumbbell tricep extension

Target: Triceps, core

How to perform:

1. Sit or stand with an individual dumbbell in each hand. 
2. Lift your arms over your head and keep your elbows as close to your ears as you can. 
3. Bend your elbows and let the weights go behind your head, try not to move your arm too much. 
4. Raise the weight back to the starting position. 
5. Repeat for 3 sets of 10-12 repetitions. Keep your rest periods short and focused.

Dumbbell bent over the row

Target: Back, shoulders, core 

How to perform:

1. Hold a single dumbbell in one hand, and take one step forward with the opposite foot. 
2. Place that hand (the same as the foot you just stepped forward) on a chair or bench. 
3. Bending over, with your back straight, extend the arm holding the dumbbell towards the floor. 
4. Lifting from the upper back, drive your elbow back until the weight reaches under your chest. 
5. Lower the arm again and repeat 10-12 times for each arm. 3 sets total. Keep your rest periods short and focused.

Dumbbell mountain climbers

Target: Core

How to perform:

1. Place 2 dumbbells on the floor in front of you.
2. With one hand on each dumbbell, come to a plank position.
3. Bring one knee to. your chest at a time, slowly increasing speed until you're 'running'.
4. Perform this exercise for 30 seconds to 1 minute. Rest 1 minute and repeat for 3 sets.
5. The best dumbbells for this exercise are hex, fixed dumbbells, as they won't roll. Note that the weight range doesn't matter.

Dumbbells and dumbbell sets from ShapeNation 

Dumbbells are perfect for targeting specific muscles and are great for the most iconic exercises such as chest press, chest fly, row, tricep extensions, bicep curls, overhead press, sit-ups, deadlift, lunges, squatting, and more. 

If it’s a dynamic, full-body workout that you’re after. Dumbbells are the answer. 

At ShapeNation, we’re excited to be a part of your fitness journey. We’ve stocked dumbbells in a variety of types, shapes, and weights. Our selection includes everything from hand weights for the beginner to adjustable dumbbells with enough weight increments to max out your goals. 

Our hex dumbbells won’t roll on uneven surfaces and have a rubber coating that keeps your floor protected and the noise down. Your home gym (and neighbors) will thank you. 

How can I get cheap dumbbells?

Our selection of adjustable dumbbells and fixed dumbbells won’t break the bank. We’re dedicated to helping you reach your goals, whatever your budget by offering the best prices and great value on all dumbbells and dumbbell sets.

Check out our ever-evolving selection and start your fitness journey with us. 

Looking for more? Check out other options for resistance and strength training here. A more intense workout is just a click away.