The Best Adjustable Dumbbells for Your Home Gym in 2024

Dumbells are a great tool to keep in your garage gym or apartment — they’re versatile and they save space. That said, why own 15 separate pairs of dumbbells when you could own one single pair of dumbbells that does the same job? Enter, adjustable dumbbells.

When it comes to selecting a pair of adjustable dumbbells, however, there are a few things to consider. How much money are you willing to spend? How much weight do you need or want in each bell? And what’s your overall skill level in the gym? Our team of experts, including personal trainers and athletes, tested more than a dozen products to find the best adjustable dumbbells on the market. 

The 9 Best Adjustable Dumbbells of 2024

• Best Adjustable Dumbbells Overall: NÜOBELL Adjustable Dumbbells
• Best User-Friendly Adjustable Dumbbells: REP QuickDraw Adjustable Dumbbell
• Most Versatile Adjustable Dumbbells: NordicTrack Select-A-Weight Dumbbells
• Best Loadable Adjustable Dumbbells: Titan Fitness Loadable Dumbbell Handles
• Best Budget Adjustable Dumbbells: FLYBIRD Adjustable Dumbbells
• Best Adjustable Dumbbells for Heavy Lifting: Ironmaster Quick-Lock Adjustable Dumbbells
• Best Adjustable Dumbbells for Small Spaces: PowerBlock Pro Dumbbells
• Best Quick-Change Adjustable Dumbbells: Snode 80lb Drop-Proof Dumbbells
• Best Adjustable Dumbbells for Beginners: Bowflex SelectTech 552 Adjustable Dumbbell

Best Adjustable Dumbbells Video Review

Check out our full video review of the best dumbbells on the market in 2024 as our Reviews Writer, Jake, takes you through all of our picks and explains why each one deserves its award. 

https://www.youtube.com/watch?v=X3eL9RYrAHI

Best Adjustable Dumbbells Overall: NÜOBELL Adjustable Dumbbells

Pros

Easy-to-use handle twisting system

Steel-made, sleek, modern, and space-saving

Go up to 80 pounds

Cons

Pricey

Handle may feel uncomfortable

This Swedish-designed “smart” NÜOBELL dumbbell has a twisting handle that changes weight in increments of five with ease, and makes a sleek addition to any home gym set-up. Plus, it looks sharp, and the steel plates are extremely durable. After taking the NÜOBELL through many bench presses, rows, lat raises, curls, goblet squats, and Romanian deadlifts, our testers gave these a 5 out of 5 for overall experience.

While many other brands use slide or quick-lock systems to switch between weights on their adjustable dumbbells, the NÜOBELL uses a twisting handle system — simply twist the handle to the number you want, pick up the weight, and you’re good to go. 

“It’s super easy to adjust the weight,” according to Jake Herod, BarBend’s expert product tester, who gave the adjustability a 5 out of 5. “A lot of times, with adjustable they get stuck on you … that’s something I haven’t experienced with these dumbbells and I don’t think you will either.”

Want to see these weights in action? Watch our tester give these adjustable dumbbells a try.

https://www.youtube.com/watch?v=NSdoyoOKVeA

The weight range here is wide as well, going all the way from 5 pounds up to a maximum weight of 80 pounds, which earned the weight range a 5 out of 5. “The passive volcano style knurling provides plenty of grip with little slipping in use,” our tester said, giving the knurling a 4 out of 5. “The only issue is that chalk may stick to the black zinc handle.” This isn’t a huge problem but some may not love that factor for aesthetics. 

Aside from functionality, this piece of equipment looks both simple and sleek, making it a great (and aesthetically pleasing) addition to any home gym space. And each weight only takes up as much space as a shoe box, our tester says. So, they’re great for small spaces.

Unfortunately, these are a little pricey at $745, earning a 3.5 out of 5 for overall value. This may not fall in every athlete’s budget and there are cheaper options. However, for the weight range you get with this set, we definitely recommend this product if it’s in your price range.

Factors	Rating
Overall Experience	5 out of 5
Knurling	4 out of 5
Value	3.5 out of 5

Read our full NÜOBELL Adjustable Dumbbells Review.

Best User-Friendly Adjustable Dumbbells: REP QuickDraw Adjustable Dumbbells

Pros

Intuitive adjustment mechanism

Durable

Can add 2.5-pound add-on weights

Cons

Some adjustable dumbbells do go to higher weight totals

Adding the add-on weights can be tedious

For those who want an easy-to-use pair of adjustable weights, the REP QuickDraw Adjustable Dumbbells are extremely intuitive and simple to adjust. “These weights are incredibly easy to change,” our tester said, giving the overall experience a 5 out of 5. “They click when adjusted, so you get an audible confirmation you’re ready to lift. These are by far among the fastest-adjusting sets we’ve tested.”

Alongside the user-friendly appeal, REP’s weights are sturdy and well-crafted, earning a 4.5 out of 5 for durability. “These weights are tanks,” our tester said. “These dumbbells are super strong and can withstand being thrown or dropped easily. One of the best features is their durability.”

These have volcano-style knurling that feels really nice, our tester said, giving this factor a 4 out of 5. We didn’t notice any tears even after dynamic exercises like snatches, which is a plus. “I’d compare the knurling to a Rogue Echo bar but even more passive, so it works for a variety of athletes,” our tester said.

Unlike some other adjustable dumbbells, these come with two add-on plates that are separate from the cradled weights. These allow you to add on smaller increments to your lifts, though this does slow down the adjusting process a smidge, which may not be ideal for some HIIT workouts.

For overall value, our team gave these a 4.5 out of 5. In terms of quality and adjustment mechanism, they’re comparable to the NÜOBELL but you do have more price point options, which we like. These weights start at $279.99 for the five to 30-pound pair and go up to $499.99 for the 5-to-60-pound pair.

Factors	Rating
Overall Experience	5 out of 5
Durability	4.5 out of 5
Value	4.5 out of 5

Most Versatile Adjustable Dumbbells: NordicTrack Select-A-Weight Dumbbell

Pros

Smaller weight increments for larger workout variety

Sturdy

Storage trays included

Cons

The adjustment mechanism can be finicky

These weights only go to 55 pounds

The price tag is a little high

Dumbbells that offer small weight increases allow you to do a wider variety of movements. If you’re an athlete who wants to do dumbbell presses and rear delt flyes with the same set, these Nordictrack dumbbells should be your go-to. Given the versatility of these smaller increments, our team gave the optionality with these dumbbells a 5 out of 5.

These weights are sturdy and well-balanced however they do have some plastic components, so we gave them a 4 out of 5 for durability. The steel handle has moderate knurling, so they feel secure in your hand, according to our tester, earning a 4 out of 5 for knurling. “The knurling is passive, so it won’t feel rough on your hands and they’re great for any gymgoer who likes a secure grip,” our tester said.

Unfortunately, the adjustment mechanism isn’t quite as simple as you might find with the NÜOBELL, for instance. You need to slide weight pin selectors to find your ideal resistance level. It doesn’t take super long but may not be ideal for quick-paced HIIT workouts, so we gave these adjustable dumbbells a 4 out of 5 in use.

Watch our tester Jake Herod try out the NordicTrack Select-A-Weight Dumbbells himself.

https://www.youtube.com/watch?v=Xl6h-tdRThM

Despite the slightly more tedious adjustment mechanism, we still think these are a great product for the budget-friendly price. We gave these NordicTrack dumbbells a 5 out of 5 for value, as the $399 price point is cheaper than many other products on the market.

Factors	Rating
Overall Experience	5 out of 5
Durability	4 out of 5
Value	5 out of 5

Read our full NordicTrack Select-A-Weight Dumbbells Review.

Best Loadable Adjustable Dumbbells: Titan Fitness Loadable Dumbbell Handles

Pros

Can load individual weights to customize

Heavy-duty iron

Can buy additional plates after purchase

Cons

Loading the weights can be tedious

Take up more space than other picks

Loadable dumbbells are an excellent choice for those who have space to spare and want a truly customized lifting experience. These Titan Fitness dumbbell handles are loadable, so you can stack your own plates onto either side up to 400 pounds. Overall, our team gave these a 4 out of 5, as the options are pretty endless. You can also buy additional plates for heavier lifts.

I personally own these dumbbells and have been using them in my own training and with my personal training clients. The plates are easy to load but I definitely recommend using spring clips, as the collars take up a lot of space on the loadable sleeve.

When it comes to durability, don’t expect these to break down any time soon. They’re made of iron with a chrome finish, so they’re plenty durable. However, I did have to give this category a 4.5 out of 5, as I have noticed a little bit of corrosion after a few years sitting in a non-climate-controlled garage gym.

The handles have a diamond knurling on them but it’s pretty passive. These are easy to grip but won’t tear apart your hands. Overall, I rate the handles a 4 out of 5. They’re not the best grip but get the job done.

For overall value, we gave these a 5 out of 5. They’re definitely cheaper than the non-loadable adjustable dumbbells and they go higher in weight. Plus, we actually like that you can buy separate plates. Pro tip: Read specs carefully before you buy plates. These only accommodate Olympic-sized plates.

Factors	Rating
Overall Experience	4 out of 5
Durability	4.5 out of 5
Value	5 out of 5

Best Budget Adjustable Dumbbells: FLYBIRD Adjustable Weights Dumbbells

Pros

You can buy these dumbbells for only $99

25-pound max can be good for beginners

Budget-friendly

Cons

May be too light for advanced athletes

Plastic build

One reason why dumbbells can be so expensive? You need to buy two of them! But there are plenty of single-dumbbell exercises you can do to gain strength. Our favorite budget adjustable dumbbell is this option from FLYBIRD, as they’re sold by the weight at only $99.

FLYBIRD’s single dumbbell replaces five weights with a 5-, 10-, 15-, 20-, and 25-pound option. To select the weight, you grip the non-slip handle and turn it to the dial’s corresponding number. “These are easy to use and change up,” according to our tester who gave this weight an overall 4 out of 5 in use. “You can hear the weight click into place. I do think the tray felt a little flimsy, though, as it’s just plastic.”

We did have to give these a 2.5 out of 5 for optionality, though. This weight only goes up to 25 pounds, which can be too light for many athletes. You also only get five-pound increments, so you can’t make tiny jumps in weight as with a two and a half-pound increment option.

“I have to question the durability just because there’s a lot of plastic on this weight,” our tester said, giving the durability a 2.5 out of 5. “The weight plates also seem to move a little as if they’re not totally secure. They won’t necessarily break but I wouldn’t drop this weight.”

For value, though, this weight is definitely budget-friendly. One dumbbell is $99, so even if you bought two to create a pair, it’s still cheaper than most other options on the market. “This weight won’t last decades but if you want a simple weight for occasional at-home workouts, it would do the trick,” our tester said.

Factors	Rating
Overall Experience	4 out of 5
Durability	2.5 out of 5
Value	4 out of 5

Read our full FLYBIRD Adjustable Dumbbells Review.

Best Adjustable Dumbbells for Heavy Lifting: Ironmaster Quick-Lock Adjustable Dumbbells

Pros

High weight max

Adjustments are made in 2.5-pound increments

Lifetime warranty

Cons

Need to add and remove plates

Square shape not be the most convenient

For more advanced athletes, a standard adjustable dumbbell just won’t cut it. If you’re looking for a little more weight capacity per dumbbell, we recommend Ironmaster Quick-Lock Adjustable Dumbbells.

We think these adjustable dumbbells tick a lot of boxes and would give them an overall 3.75 out of 5 rating. Not only do they have a high weight capacity per dumbbell, they also offer add-on kits that bring each individual weight up to 120 or 165 pounds.

However, we do think the dumbbell design isn’t as convenient as some of the other dial systems. Like a loadable dumbbell, you need to add on plates to either side of the dumbbells in order to adjust. And since these are square, thin plates specific to the brand, you can’t just stack on any weight of choice.

For durability, we did think these were a solid choice, rating this category a 5 out of 5. These dumbbells are made of iron with a chrome finish, making them more durable than some of the other dial-adjust picks on this list. They also have zero plastic components and are totally safe to drop.

These aren’t the priciest weights on this list, nor are they the most budget-friendly. This set runs you about $698. However, we did give the value a 4.5 out of 5, as other picks around the same weight tend to be more pricey.

Factors	Rating
Overall Experience	3.75 out of 5
Durability	5 out of 5
Value	4.5 out of 5

Read our full Ironmaster Adjustable Dumbbells Review.

Best Adjustable Dumbbells for Small Spaces: PowerBlock Pro 100 EXP Dumbbells

Pros

Replace 30 pairs of dumbbells

One weight is only about the size of a shoe box

You can select different weight options

Cons

Pricey

Square shape can be harder to lift than a standard dumbbell

Not everyone’s home gym has ample space for dozens of dumbbells. That doesn’t mean you need to sacrifice your progress, though. PoweBlock’s adjustable dumbbells go up to 100 pounds each, replacing 30 pairs of dumbbells with only two shoe-box-sized weights.

Overall, our team thought these adjustable dumbbells deserved a 4 out of 5. Not only do they replace dozens of individual pairs, they’re easy to adjust, thanks to the magnetic selector pin. They also come with 2.5-pound increments or 5-pound increments, making it easy to progress at your own pace.

You can choose from two different handle styles, either knurled or TPR (thermoplastic rubber). TPR handles are generally a little more squishy and soft in your hand, compared to standard knurling.

These are built with iron and black urethane, making them durable for standard use. However, our testers did give the durability category a 3.5 out of 5. The PowerBlock adjustable dumbbells do have some plastic components, so you don’t want to be dropping them on the ground.

When it comes to overall value, we rated these weights a 4 out of 5. They do have the capacity to replace a huge number of individual dumbbells, plus they are a space-friendly size. These aren’t the cheapest option on the list but if you’re tight on space in your garage gym, they’re worth the investment.

Factors	Rating
Overall Experience	4 out of 5
Durability	3.5 out of 5
Value	4 out of 5

Best Quick-Change Adjustable Dumbbells: Snode 80lb Drop-Proof Dumbbells

Pros

Quick and easy to adjust

10-pound weight increments helpful for compound exercises

Knurled handlebar for a secure grip

Cons

Increments less ideal for accessory lifts

Pricey

For those who love to perform drop sets or super sets, a quick-changing dumbbell is a must-have. That’s where the Snode 80-Pound Drop-Proof Dumbbells come in. These have an easy-adjust system where all you have to do is turn the handle in the dumbbell cradle to add on or take off weight plates.  

Most adjustable dumbbells don’t go up to 80 pounds but these are also ideal for heavy lifters. Unfortunately, these only adjust in 10-pound increments, so we had to give the optionality a 4 out of 5. But if you love to focus on big compound weightlifting movements, they’re a solid pick. 

Considering heavy lifters may need to drop their weights every-so-often, these Snode dumbbells fit the bill. These earned a 5 out of 5 for durability and are the only adjustable dumbbells we’ve tested that are protected against drops up to 32 inches (about two and a half feet) from the ground. “Most other adjustable dumbbells actually recommend against dropping their weights entirely,” our tester said.

These handles are 36 millimeters, which is actually a little thicker than most adjustable dumbbells. This is ideal for heavy lifters, as it can provide a better grip on the weights (and maybe even a forearm pump). We gave the knurling a 4 out of 5, as it’s secure enough to minimize slipping but relatively standard.

As mentioned, the adjustment mechanism is pretty simple to use. All you have to do is twist the weights to adjust to your desired weight. However, these are pretty pricey. They cost almost the same as the NÜOBELL but they don’t have as many weight options, so we had to give the value a 4 out of 5. 

These have 10-pound increment increases, which may work great for some athletes. But for others, these increments may be a little too big, especially if you’re working to increase your PR on a challenging exercise. 

Factors	Rating
Overall Experience	4 out of 5
Durability	4 out of 5
Value	4 out of 5

Read our full Snode Adjustable Dumbbells Review.

Best Adjustable Dumbbell for Beginners: Bowflex SelectTech 552 Adjustable Dumbbell

Pros

Small increments ideal for beginners

These are compatible with the JRNY app

Easy-to-adjust dial

Cons

A little light for advanced lifters

Rubber grip

If you’re new to lifting, then there’s no need to go all-in with the heaviest pair of dumbbells you can find. Focus on finding high quality dumbbells that are comfortable, effective, and offer a range of weights with manageable increments. Bowflex’s SelectTech 553 adjustable dumbbells tick all those boxes.

These weights only go up to 52.5 pounds, which is plenty for most beginners. And you can adjust the weights in two and a half-pound increments, which allows newbies to increase their weight slowly. For optionality, we did have to give these weights a 3.75 out of 5, as they sit on the lighter side but again, great for beginners.

The adjustment mechanism is simple to use. All you have to do is spin the side dial. But we do wish the handles had some knurling. “I personally haven’t had any issues with the rubber,” according to Jake Herod, BarBend’s expert product tester, who gave the handles a 4 out of 5. “But it definitely has a way different feeling than a classic dumbbell.”

Bowflex uses a lot of plastic in these dumbbells’ components, which does hinder the durability a bit. “I don’t want you to think they’re going to break as soon as you drop them,” Herod said, giving the durability a 3.5 out of 5. “But you do run that risk if you were to put these back in their cradle too rough” For many beginners, though, the focus is form, not load. So, this shouldn’t be a huge issue.

We also noticed that, in some cases, the dumbbells can get stuck in the cradle as we adjusted the weights. This can be a problem for those who want to quickly transition from one weight to another. So, if you’re a big fan of HIIT training or ultra-short rest periods, you may prefer another option.

For overall value, we gave these a 4 out of 5. These are competitively priced at $425 but you can find cheaper options on this list. 

Factors	Rating
Overall Experience	4 out of 5
Durability	3.5 out of 5
Value	4 out of 5

Read our full Bowflex SelectTech 552 Adjustable Dumbbells Review.

How We Tested and Chose the Best Adjustable Dumbbells

Since these adjustable free weights have different forms and functions, there are several key factors to examine when purchasing. Our team of experts tested more than a dozen adjustable dumbbells while crafting this list. Here’s how we chose our top picks:

• Ease of Use: Adjustable dumbbells can be a little tricky to use, as they have several moving pieces that can get stuck, jammed, or out of line. We considered the changing mechanism on each set to evaluate the ease of use and durability.
• Dumbbell Style: Adjustable dumbbells come in all shapes and sizes, some of which are not so convenient. Luckily, today, round adjustable dumbbells (which feel like a standard dumbbell) are more common, according to Amanda Capritto, CPT, CF-L1, CES, CSNC. So, we prioritized shapes that were easy to maneuver and lift.
• Weight Range: Different adjustable weights offer different weight ranges, so our team tried to provide a variety that’s suitable for athletes of all levels.
• Increments: Some adjustable dumbbells have smaller gaps between weights (like two and a half pounds), whereas others jump in larger increments of five or ten pounds. We tested sets with a variety of increment options.
• Durability: Unfortunately, adjustable dumbbells aren’t as resilient as standard weights. Our testers selected products that are as durable as possible, taking them through several workouts and, in some cases, drop tests.

[Related: The PowerBlock Pro 100 EXP Adjustable Dumbbells Deliver the Full Gym Experience in a Compact Design]

Benefits of Adjustable Dumbbells

Adjustable dumbbells are a great idea for a lot of reasons. Primarily, they save a ton of space in your home compared to a full set of traditional dumbbells. But they also make it much easier to switch weights during a workout, and, while a pair can be expensive, they can actually save you money versus buying a whole rack of weights.

• Space Saving: A single pair of adjustable dumbbells is usually about the size of two shoe boxes sitting side by side. If you’ve got an entire room or a garage as a workout space, standard dumbbell sets can work, but even then, adjustable dumbbells can free up that room for a treadmill or a plyo box or two. 
• Ease of Use: Every lifter knows the irritation of lugging one set of dumbbells back to the rack to swap weights. With adjustable dumbbells, you can swap your weights out with a twist of a knob.
• Cost-Effectiveness: This might sound counterintuitive when you look at some of the prices here, but $400 for a set of adjustable dumbbells isn’t that bad when you consider that a full set of 5- to 50-pound dumbbells can cost $1,000 or more. “Adjustable dumbbells offer all the same fitness benefits as fixed dumbbells but with the added benefit that they can be less expensive than a set of fixed dumbbells and they take up less space,” Amanda Capritto, CPT, CF-L1, CES, CSNC says.
• Building Strength:  Although some trainers or athletes may suggest lifting free weights are more effective at building muscle than machines, that may not necessarily be the case. (1) After testing one against the other, researchers have found that free weights (like adjustable dumbbells) and weight machines build strength similarly.

4 Things to Consider Before Buying 

Before you buy a pair of adjustable dumbbells, read through all the factors worth considering to find your perfect pair.

1. Weight 

A set of adjustable dumbbells isn’t going to do you any good if they don’t weigh enough. The tricky thing is, while max weights can vary, many of these dumbbells have similar dimensions. It’s not like with traditional dumbbells, where you can eyeball the weights and pick the bigger ones.

“It’s ideal to choose a pair that has a maximum weight that’s more than you can currently lift, so you can progressively overload with them,” Amanda Capritto, CPT, CF-L1, CES, CSNC recommends. Read the specs carefully, and pick a set of dumbbells that maxes out at 10 to 20 pounds above your top weight, if possible. That way, you still have some room to grow with them. 

2. Increments

Weight increments are also a key factor when choosing adjustable dumbbells. Most weights go up by five- to 10-pound increments, but that may be too much for a beginner. Few things are more frustrating than being a bit too strong for the weight you’re at, but not strong enough for the next jump in weight. Try to find dumbbells that go up in five-pound increments at the most. 

3. Durability

Even if you’re not one of those athletes that drops weights from overhead (don’t, by the way), there’s still a chance that you’ll drop a dumbbell every now and then. And if you manage to break a weight plate or the adjustment mechanism when you do, you’ve just flushed a few hundred dollars down the drain.

“Steel models will naturally be more durable, but plastic models have also lasted the test of time,” Capritto said. “As long as you don’t drop them or throw them around (please don’t), you shouldn’t run into too many issues with durability.”

4. Price

Of course, no dumbbells will do you any good if you can’t afford them. Figure out what you’re willing to spend, then stick as close to that budget as you can. 

[Related: Bowflex Adjustable Dumbbells vs. Nuobell Adjustable Dumbbells Review]

How Much Do the Best Adjustable Dumbbells Cost?

The best adjustable dumbbells vary pretty widely in cost, ranging from less than $100 to well over $400. Thankfully, we tested and picked a variety of products that have price points for all budgets.

Best Adjustable Dumbbells Overall	NUOBELL Adjustable Dumbbells	$745
Best User-Friendly Adjustable Dumbbells	REP QuickDraw Adjustable Dumbbells	Starting at $279.99
Most Versatile Adjustable Dumbbells	NordicTrack Select-A-Weight Dumbbell	$399
Best Loadable Adjustable Dumbbells	Titan Fitness Loadable Dumbbell Handles	$99.99
Best Budget Adjustable Dumbbells	FLYBIRD Adjustable Weights Dumbbells	$99 per dumbbell
Best Adjustable Dumbbells for Heavy Lifting	Ironmaster Quick-Lock Adjustable Dumbbells	$698
Best Adjustable Dumbbells for Small Spaces	PowerBlock Pro Dumbbells	Starting at $489
Best Quick-Change Adjustable Dumbbells	Snode 80lb Drop-Proof Dumbbells	$795
Best Adjustable Dumbbells for Beginners	Bowflex SelectTech 552 Adjustable Dumbbell	$425

Adjustable Dumbbells vs. Fixed Dumbbells

Fixed dumbbells are what you see at most big box gyms. They have iron handles with knurling (most of the time) and rubber-coated bells at either end. Your favorite CrossFitter is probably repping out cleans and snatches with rubber hexagonal dumbbells. If you’ve seen Mat Fraser’s home gym, he has a wall full of these dumbbells. Literally. 

Compared to adjustable dumbbells, the fixed variety is typically more durable and is available in more weight. Durability is important if you’re swinging and snatching the bell overhead. The components of fixed dumbbells are also far more cohesive than adjustable dumbbells. 

An adjustable dumbbell often has loose plates that connect and disconnect to the handle (which makes them adjustable). But as a result, the dumbbell isn’t as sturdy. By comparison, the fixed dumbbell is welded to the weight, so it feels more solid in your hand.

Adjustable dumbbells are both cost-effective and space-efficient. For example, to own all of the weights that the NordicTrack adjustable dumbbell offers, you’d pay hundreds of dollars. NordicTrack costs about half as much and fits neatly in the corner of a room. The space and money you save are, far and away, the best aspects of owning adjustable dumbbells.

Working Out At Home With Dumbbells

Two dumbbells (even one) can be more than enough for a solid full-body workout. You don’t need to deadlift hundreds of pounds — but you do need a plan of attack. When it comes to working out at home, the best starting point is exercise selection. Because you cannot load your body up with a ton of weight, a full-body workout will stress the most muscles and burn the most calories. 

https://www.youtube.com/watch?v=zmTDphq6qIc&t=5s

There are seven primary movement patterns that you want to hit when creating a full-body workout. If you select an exercise from each of the following categories, then you can rest assured that you’re covering all of your bases. Note: The exercises below are just examples, so feel free to sub any of the moves below for similar exercises. 

• Horizontal Push: Push-up, dumbbell floor press
• Horizontal Pull: Bent-over dumbbell row, inverted row, rear delt lateral raise
• Vertical Push: Overhead press, half-kneeling overhead press, pike push-up
• Vertical Pull: Assisted pull-up
• Knee-based Movement: Goblet squat, reverse lunge
• Hip-based Movement: Dumbbell deadlift, single-leg Romanian deadlift, dumbbell swing
• Core: Plank, Plank with dumbbell pull-through, Russian twist

Next, you’ll need to choose the number of sets and reps you’re going to do. Because you’re likely working out with lower weight, you’ll want to pump out more volume. Aim for four sets per movement for 15 reps. To ramp up the intensity even more, you can create a circuit, performing each move right after the other. This option is more intense, so you’ll want to do three rounds. Rest one minute after each circuit. 

Adjustable Dumbbell FAQs

References

1. Haugen, M.E., Vårvik, F.T., Larsen, S. et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil 15, 103 (2023). https://doi.org/10.1186/s13102-023-00713-4