Adjustable Dumbbells
The Most Versatile Piece of Equipment You Can Own
If you're just starting out, a pair of adjustable dumbbells is more than sufficient to give you genuinely great workouts. They're the first piece of equipment I'd recommend to anyone setting up a home gym.
Once you're comfortable with dumbbells and become more advanced, having a second pair for heavier exercises is ideal. One pair for lighter movements, another for heavier compound exercises. But start with one good set and grow from there.
Why train with dumbbells?
Versatility
You can perform a vast range of exercises with a single pair of dumbbells. Presses, rows, curls, deadlifts, squats, lunges, lateral raises, flies. The list is long and the variety keeps training interesting.
You train your stabiliser muscles
One of the most significant benefits of dumbbell training is that you control two independent weights rather than a single barbell. This demands input from your stabiliser muscles, the smaller muscles responsible for keeping joints stable throughout each movement. This produces more functional strength and better joint health over time.
For example, a squat and press with dumbbells trains your lower and upper body simultaneously while requiring your core stabilisers to work in all directions to control the weight safely. You're building full-body strength in a single movement.
They reveal and correct muscle imbalances
Dumbbells identify any strength imbalance between your left and right sides. When holding a barbell with both hands these imbalances are less obvious. With dumbbells, each arm works independently so any weakness becomes apparent quickly. This is actually useful because you can address it directly with single-arm exercises to bring the weaker side up.
Types of dumbbell exercises
Bilateral exercises
Both limbs work simultaneously. Shoulder press, chest press, goblet squat. These exercises allow you to lift more weight and are excellent for building overall strength.
Unilateral exercises
One limb works at a time. Single-arm shoulder press, single-arm row, split squat. These exercises isolate the weaker side and are essential for correcting imbalances and developing coordination.
The three main types of dumbbells
Adjustable dumbbells
A bar and weight plates that slide on and are secured with clips or collars. The screw-on collar variety is generally the most secure. Nothing to set up, just change the weight for each exercise. The most convenient and cost-friendly option for most home gym users.
Fixed weight dumbbells
A set weight that cannot be adjusted. To have a complete workout you'd need several pairs at different weights. If you have the budget and space, a rack of fixed dumbbells is excellent. But for most home gym setups, adjustable is the smarter starting choice.
Selectorised adjustable dumbbells
These sit in a dumbbell stand and are adjusted using a weight selection dial and smart locking system. You dial up the weight you want, lift the handle and the correct number of plates locks onto the handle automatically. Fast to adjust, space-efficient and excellent quality. A premium option worth the investment if your budget allows.
Where to start
If you're new to resistance training, a pair of adjustable dumbbells ranging from around 5kg to 30kg is a solid starting range. As you get stronger you simply add plates. There's no need to buy the heaviest set upfront.
Buy the best quality you can afford. Well-made dumbbells last a lifetime. Cheap ones with poor collars become a safety risk once you're lifting meaningful weight.
Health should feel like your best life, not a break from it.
Marco ☕
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About Me I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year. Want to know more about my story and approach? Read my full About Me page → |