If you’re only going to use one piece of equipment for the rest of your life then it should be a pair of dumbbells. They are one of the most versatile pieces of equipment around, especially if you use Adjustable Dumbbells. They require minimal space and you can complete a workout with just one pair. But are you using yours effectively?

Remember to ensure you're using appropriate weights according to your strength level. Our model is using 40kg dumbbells but you might need to work your way up there.

What Should I Use 40kg Dumbbells For?

Unilateral Movements

One of the biggest benefits to using dumbbells over other pieces of equipment is that you can perform unilateral movements with them. This simply means doing single-sided movements such as -

• Single arm row

• Single arm chest press

• Steps ups

• Pistol squats

• Single arm shoulder press

Including unilateral movements as part of your training will help with any muscular imbalance you may have. It’s common for most people to favour one side over the other. Therefore, using dumbbells to execute unilateral movements allows you to train both sides equally and reduce the chances of injury.

Stability

Another important reason you should include 40kg weight Dumbbell training into your workouts is to improve stability. Stability is the ability to maintain control of a joint during movement. Do you fall over easily on one leg? Or does your shoulder lack control when you do overhead movements? These are both examples of a lack of stability.

When you use free weights such as dumbbells or kettlebells, you are being forced to stabilise your body so that you can lift the weight with control. This is unlike training with machines where stability isn’t necessary.

Can I Use Dumbbells Instead of a Barbell?

Absolutely, in-fact there is always a way to adjust an exercise so that it can be used for an alternative piece of equipment. A barbell is not an appropriate piece of kit for everyone, and therefore alterations need to be made to suit your style and level of training. Examples of dumbbell alternative exercises include -

• Barbell back squat - Goblet squat

• Barbell row - Bench assisted dumbbell row

• Barbell bench press - Dumbbell bench press

• Barbell strict press - Seated DB shoulder press

Sometimes it’s much more convenient to use dumbbells instead of a barbell. In most conventional gyms there are only a few racks available and so a barbell workout/exercise is not always accessible. This is when it comes in handy to know alternative dumbbell exercises as there are always more dumbbells than barbells available.

40kg Dumbbell Workout

Goblet Squat

Goblet squats are a great alternative to barbell back squats because you can still build strength without loading the spine. This is a great exercise to teach the correct technique for squatting, regardless of your experience level because it allows you to stay tall in the spine and squat to a good depth.

Romanian Deadlifts

Romanian deadlifts or RDLs are a hinge movement that heavily target the hamstring muscles. With dumbbells, you can choose to complete double or single leg Romanian deadlifts depending on your training goals.

Bench Press

Using dumbbells instead of a barbell for bench press is a great way to ensure you’re using both sides or your chest and arms equally. It can be easy to become dominant on one side during barbell press movements.

Single Arm Row

If you want to focus on unilateral movements then a single arm row is a great way to do so whilst targeting your back muscles. All you need is a Weight Bench and dumbbell and you’re good to go. You can increase the intensity by adjusting the number of sets and repetitions.

Farmer's Walk

If you want improved grip strength then pick up your 40kg dumbbells and get walking. The farmer’s walk is the ultimate forearm strength exercise and the heavier the weight the better. If you need to increase the weight you can add up to 50kg with our adjustable dumbbells. This is also an important exercise to improve core strength, stability and posture. 

Assembling Your Dumbbells

40kg dumbbells seem a bit heavy right? It’s not often that you find dumbbells this heavy, but the great thing about adjustable dumbbells is you can make them as heavy or as light as you want. Making them the perfect piece of kit for your home gym.

Our adjustable dumbbells are sold as a maximum total weight of up to 50kg (25kg each dumbbell). All of the sets include two dumbbell bars, as well as four collars and the plates.

If you wish to increase the weight up to 50kg, you can purchase a 20kg set and additional 2.5kg and 5kg plates to increase the weight.

If your 40kg dumbbell set is lying around at home collecting dust, or you’re on the brink of purchasing a pair, now you’ve got the perfect exercise selection to complete a full body dumbbell workout.

Written by guest author Eryn Barber.

Check out our Complete guide to dumbbells

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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout